You’ve probably heard this your whole life but it’s mostly true – breakfast is the most important meal of the day, this being even more so the case if you’re trying to lose weight.
You have the chance to work hard toward your health objectives every day.
A wholesome, filling breakfast can give your body and mind the fuel they need to tackle the rest of the day.
But sadly, due to their busy schedules, people frequently make morning dieting mistakes that can actually cause more harm than good so just read on to find out what you should NOT do during your morning routine!
With that being said, health experts Daniel Boyer, Lisa Richards, and Dana Ellis Hunnes have some great advice to share so check out what they had to say about common bad morning habits such as skipping breakfast, opting for processed foods and adding heavy creamers and sweeteners to your coffee.
Even though it may feel like common sense that skipping breakfast is the best strategy for weight loss since it only seems to mean fewer calories overall, this couldn’t be further from the truth. Boyer emphasizes that there is a reason why breakfast is so important.
The expert stresses that it’s crucial to “eat breakfast after waking up since skipping breakfast can lead to blood sugar spikes and hormonal imbalances that can cause bloating and inflammation.”
This is why it’s so important to make time to eat a healthy breakfast in the morning. According to Boyer, eating breakfast encourages better, more reliable digestion that aids in weight loss.
Boyer suggests “opting for a whole grain-rich breakfast with protein and fiber to keep you feeling full longer and prevent cravings later in the day,” which will consequently help avoid overeating and aid in weight loss.
He goes on to recommend opting for fruits “low in sugar and high in fiber.”
“Fruits low in sugar can help prevent blood sugar spikes that can lead to bloating and cravings later in the day, while high-fiber fruits help promote healthy digestion and regularity (which can also lead to less bloating).”
Opting for Processed Foods
Hunnes cautions against eating processed foods in the morning because they won’t satiate you and will eventually cause energy slumps and binge eating as the day goes by.
Pastries made with refined carbs and added sugar in particular are apparently the worst breakfast food you can go for since they cause inflammation and weight gain.
Hunnes explains that “The least healthy type of carbohydrates to eat are ultra-processed carbohydrates that are frequently found in packaged foods like Pop-Tarts, energy bars, and pastries. The reason these types of carbs are not great at any age, let alone over 40, is because they provide no nutritional benefits, they’re often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds.”
Carbs and refined sugar destroy your metabolism because they cause “insulin spikes, increases in IGF-1, an inflammatory marker, and increase [the] risk for chronic diseases and fat storage.”
Fortunately, she suggests eating “fiber-filled fruit” and a “bowl of oatmeal,” if you still want something sweet in the morning.
“Fiber can prevent and reduce inflammation by keeping the G.I. track moving and attracting water into the gut [which makes] the waste softer with more fluid, thereby making it easier to pass.”
Drinking Your Morning Coffee with Sweeteners and Creamers
Richards cautions that while drinking black coffee can be beneficial for digestion and metabolism, adding creamer or sweeteners can hinder your attempts to lose weight.
Additionally, they can cause bloating, inflammation, and indigestion.
Richards makes it very clear that “Adding milk or creamer to coffee is a practice most coffee drinkers do to enhance the flavor and creamy nature of the often bitter and acidic drink. While it is common, adding creamer is also a way calories, sugar, and fat sneak into our diet and it adds up quickly.”
For this reason, Richards advises people who are trying to lose weight to stay away from particular coffee creamers.
“Always [read] the nutrition and ingredient labels for fat, calories, and added sugar,” the expert advises.
According to Richards, 1 to 2 grams of added sugar per serving should be the absolute maximum.
Table sugar, or refined sugar, is detrimental to your gut and weight for a variety of reasons, according to Richards.
“This type of sugar is sucrose, and is highly inflammatory as well as a food source for bad gut bacteria. and an overgrowth of harmful gut bacteria will result in negative health effects in many areas of the body,” the same expert goes on to note.
However, if you still wish to sweeten your coffee, there are plenty of healthier alternatives such as monk fruit!
“Monk fruit extract contains some incredible compounds that are 300-400 times sweeter than cane sugar,” Richards says.
Not to mention that it will not rot your teeth or raise your blood sugar levels since it’s apparently “virtually calorie-free!”