Can breakfast or lack of it disrupt weight loss? The answer will surprise you; breakfast was once considered the most important meal of the day. Today, there are many who disagree with this statement. Yes, breakfast is a must for those who expect to cheer up and gain energy.
But for those on a diet, especially a short-term diet, a traditional breakfast is unacceptable. Of course, the latter will have their main meal during the day, but they will come later.
To refuse or not to eat in the morning without considering your ultimate goal is the biggest mistake associated with breakfast. Some aim to build muscle and instead fuel their bodies for fat. On the other side of the fence are those who seek to burn fat but instead eat as if they are about to win a triathlon competition.
Major Breakfast Mistakes
It doesn’t matter if you want to gain weight or lose it, first make sure you don’t fall victim to one of these breakfast mistakes!
1- Putting Too Much Sugar And Cream In Your Coffee
A caffeine kick early in the day can increase alertness, energy, and performance. However, excess sugar and cream in a cup will add calories to the coffee. And excess sugar will lead to a drop in energy after some time of taking it. Regardless of what you need energy for-to increase activity or speed up your metabolism, excess sugar and cream will definitely lead you away from your goal.
No, this is not a reason to immediately switch to black coffee. Just try to limit yourself to one lump of sugar and one packet of cream. Alternatively, you can drink coffee with milk, but no sugar. Believe us, over time; you will even like it.
2- Forgetting About Drinking Water
It is unlikely that you periodically wake up at night to have a couple of glasses of water. As a result, you wake up dehydrated. Even if you don’t feel thirsty, believe us, you need water! Our body is 75 percent water, so dehydration has unpleasant consequences for our cognitive and physical performance.
Start your day with 250-350 grams of water immediately upon waking up. Yes, the toothbrush and breakfast can wait; first, drink water! This rule is especially important for those who do exercises in the morning. A decrease in the body’s hydration by even 3 percent can lead to a decline in activity, increase fatigue, and injury.
3- Drinking Alcohol In The Morning
It is an extremely unhealthy habit that can cost you your health! Drinking alcohol with your breakfast can spoil your whole day. Even if you are an addict, hold onto your craving. This way, you not only welcome anxiety and stress but also harm the functioning of the liver.
If you don’t start your day healthy, it will surely not end well. A person has lots of responsibilities, but getting drunk in the morning will stop you from carrying out important tasks. This psychological dependence on substance abuse is detrimental to your health.
4- Choosing A Dish With An Excess Of Carbohydrates
Carbohydrates are the main ingredient in breakfast; whether in cakes, pancakes, cereals, or orange juice, breakfast is not complete without carbohydrates. But you need to make sure that eating breakfast this way is right for you.
Avoid carbohydrate foods that are low in fiber and high on the glycemic index. These carbohydrates get digested very quickly and cause a significant decrease in energy after their consumption. Plus, they can’t saturate you as much as fiber-rich carbs.
Fiber slows down digestion, keeps you feeling full, and also gives you energy for a long time. So focus on whole grains like oatmeal, high fiber cereals, or whole-grain crisps early in the day.
5- Drinking Fruit Juice For Breakfast
Juices are a perennial topic of controversy in the nutritional world. Even though a small glass of juice is equivalent to a lot of fruits and vegetables, it cannot be a complete breakfast on its own. Juices are lacking in fiber, so they cause hunger and fatigue immediately after drinking. If you continue to drink juice at breakfast anyway, combine it with protein and high fiber carbohydrates.
6- Falling For A Marketing Ploy
The goal of food producers is to sell as many products as possible. This means that they will go to great lengths (within the limits of the law) to force buyers to buy their products. Statements like “as much protein as an egg,” “low in sugar,” or “gluten-free” are rife in grocery stores, especially in cereals.
But if you read the labels more closely, you will find that in these products, the absence of gluten is compensated by the increased content of fat and sugar. And the high protein index is compensated by the addition of an inferior protein source (soy).
Take time to review the ingredient list, nutritional table, and make sure you are choosing a product that suits your ultimate goals. If you want to boost your protein intake in the morning, add an egg or a couple of slices of turkey bacon to your breakfast. As a last resort, you can sprinkle the oatmeal with your favorite protein powder.
7- Limiting To Regular Breakfast Items
Who said you couldn’t eat chicken at breakfast? We often have a cliché in our heads that we can only eat “morning” foods at breakfast. But eating egg whites day after day is boring. Don’t be afraid to include other lean proteins and whole-grain carbs in your breakfast. Dinner leftovers can make a great breakfast too!
You need to choose a breakfast meal depending on your goal. If you want to tone your muscles, eat foods that can help you achieve it. However, whatever you eat, just refrain from the breakfast mistakes mentioned earlier in this article. They will not only reduce the nutritious value of your breakfast but also harm your health.