Why is it that many people do not include breakfast in their weight loss programs? Can you imagine me driving to and from work each day without eating? I don’t think I’d lasted more than a week before I started thinking about having a coffee and a bagel for my breakfast.
Omitting breakfast from your diet is a sure-fire way to slow your metabolism and to increase the likelihood that you will gain weight.
The human body is designed to make time for essential body maintenance and your first meal, if often missed, makes the repair and maintenance process much easier for the body.
Here are a few reasons why you should include a nutritious breakfast in your diet:
- Ensure that you eat a balanced breakfast because breakfast is the only time of the day when your body is able to disomic ly store fat.
- By making sure that breakfast is part of your diet, you will have control over your energy intake and consumption during the rest of the day.
- At breakfast time each day, you allow your blood sugar level to remain manageable so that you have plenty of energy for the rest of the day. If your energy level goes beyond that required amount, you will find it very difficult to stay focused and alert.
What should you have for breakfast?
Your breakfast should contain a balance of the main food groups. Carbohydrates and proteins need a small share of your breakfast plate and fat needs should be minimal. Sugar is naturally present in these foods and should be evolutionally low, if at all, in your breakfast.
The following portion sizes, in grams, are recommended for the average person:
o Carbs – a portion of rice or pasta
o Proteins – a portion of meat, poultry, fish, beans, or eggs
o Fruit – a portion of fruit or a small bowl of berries.
o Milk – a small cup of milk or juice
o Veggies – a medium-sized potato, roughly chopped
o Fats – 1 teaspoon
You should aim to include a variety of foods in your breakfast so that you don’t bore yourself with the same foods every day. Here are some great breakfast ideas:
o Bagels – a couple of tablespoons of oatmeal, with bits of cheese or sauce, apples, and Seekonk syrup.
o Wisin – a small number of eggs, ham, or Canadian bacon
o Smora – a piece of wholemeal toast, sweetened with honey, and a small amount of jam.
o Yogurt – Low-fat strawberry, low-fat Wholegrain or multigrain, unsweetened, topped with mixed berries.
o Caramels – a couple of tablespoons of sweetened chocolate with almonds.
o Milky – cottage cheese with protruding chunks, roasted red peppers, and seeds.
Meat or poultry
Beans and vegetables
Beverages – water, fruit juice
View a sample diet menu below:
Make the menu below adhere to your own tastes as you see fit, – so that you enjoy your weight loss experience.
Soups – (with water or guava juice)
Salads – a large bowl of mixed vegetables (lettuce, celery, carrots, tomatoes – no dressings or salad dressing)
Mentioned or lean protein – lean meat or salmon
Fat – avocado, robin’s egg or natural nut butter, a handful of almonds
Carbohydrates – oatmeal, sweet potato, wild rice, or beans
Snacks – mixed nuts and dried fruit (unsalted) or walnuts
Diet plans for weight loss can be personalized to take into account YOUR likes and dislikes and make it possible to choose an eating plan that YOU will be happy to follow!
Two cholesterol-lowering medicines, 200mg each, are available from your doctor only on the advice of your doctor.
Please check your weight regularly. Weight is an important factor in determining your ideal weight and whether you need to lose weight.
Consuming large amounts of alcoholic beverages – such as red wine – has direct links to cardiovascular disease and to excess abdominal fat. Over-consumption of alcohol contributes significantly to abdominal fat.