A smart choice at the start of the day will guide you to make other smarter choices throughout the day.
Breakfast is the most controversial topic among dieters and fitness freaks. There is always a mixed review for breakfast on, its positive and negative impact on weight loss rate, and health goals.
Breakfast has stayed in controversies and will be in upcoming decades.
If you want to target mass and convince them what you want to say, highlight things that major people are afraid of. Breakfast is among sensational topic, and major are afraid as they have heard it can ruin their hard effort to lose weight.
If you have mix reviews for breakfast, then it’s the time to get rid of those and relearn. There is nothing like an unhealthy breakfast, it’s about unhealthy food choice during breakfast.
You might have heard, “No calories are equal” same applies for breakfast. Your food choice for breakfast will decide its quality. Better the food choice better will be your breakfast nutritional profile and benefits.
The quicker you make better food choice in your breakfast, quicker will be the improvement in health, weight loss rate, energy, and fitness.
I know it will be tough to switch from the routine you followed for years, but there is no perfect time or day to make the rightful choice for your health.
Before planning to lose weight and adopting any diet or routine, your focus should be to improve health.
Every coin has two sides;
A diet focused only on weight loss will miss making any improvement in health. The flip side with this strategy is, weight loss isn’t permanent, health degrades, and you end up in Yo-Yo weight loss cycle (lose to gain).
A diet focused on slow weight loss will be focused on nourishing the body and building healthier habits, thus improving health. But the flip side is, weight loss will be slow compared to fad diets and take effort in the beginning while adopting healthier habits.
The final decision is up to you;
Want to lose weight to gain it back, and also degrade health?
Want to lose weight, improve health and stay in best shape for the lifetime(or until you follow the healthy routine)?
If you are still reading then you surely want to make permanent changes. For making a great decision for your health, pat on your back.
Deciding is a tough task and its route to improvement and success. It needs willpower to choose a tough path when there are many simple paths available. If you have decided to go through tough but the best path, then let me make your journey a bit easier so you get a better result with the least effort and stress.
Before moving towards the strategies to make a breakfast healthier, let explore key benefits you will reap for your effort and choice.
Benefit of Breakfast
1) Weight Loss and Weight Management
One reason people prefer to avoid breakfast is weight loss.
You no more need to skip your breakfast or eat the least, to lose weight or manage it.
Every practice followed to lose weight are associated with calories. Calories are considered as a culprit for the disturbance in weight loss rate and other health problems.
The concern with calories is a real deal, but you need not worry if you are eating healthy and unprocessed food. They say the problem to be calories but the real problem is food choices.
You can eat a lot more food than you might be eating, without exceeding calories, if you eat healthier foods. Calories weren’t and never will be a problem when you make the right food choices.
How breakfast benefits weight loss and makes weight management easy?
There are many reasons for its benefits for weight loss but summing up into two.
i) Cuts Calories
Eating a healthy breakfast cuts your calories intake and provide with the required calories to keep body function at its optimum. A healthy breakfast provides just the required calories, not more nor less.
ii) Delays Hunger and prevent Craving
The body needs a continuous supply of energy to keep up the body functions and also support the activity you are doing. When there is a drop in blood sugar level, body feels the need to send hunger signal to make you eat and bring back the sugar level to normal.
When you don’t eat breakfast, blood sugar drops to a point where body force you to eat whatever you get insight, or say make you crave for foods.
Weight loss is not possible when you constantly stay hungry and body makes you crave for food. With a constant craving, you lose your willpower to make a healthier food choice. The purpose to eat breakfast is to provide body enough energy to run until the mid-morning snack or lunch and to prevent any unwanted craving. When you eat breakfast, there will be a continuous supply of energy till the next, and body won’t feel the need to force you to eat thus you make smarter food choice with the least effort.
When you constantly make healthier food choice every time you eat, you find it’s easy to eat right and lose weight. As this routine becomes your habit and as you follow it even after losing weight, you won’t find tough to maintain the achieved healthy weight.
The breakfast choice will be a key influencer of the food choice you make throughout the day. Start with a healthy decision during breakfast, it will help to make during the second meal and it will to next meal, even during snacking.
2) Heart Health
Heart disease is the top killer in the world and a bigger issue.
Obesity is the key promoter of heart disease, and eating a healthy breakfast you cut the risk of heart diseases, while other meals and routine will do the rest.
Healthier the breakfast, better nutrients your body receives to boost heart health.
When you eat healthy, you cut excess cholesterol which is considered to clog arteries. When you cut intake of trans fat, your heart health gets better because trans fat is the most damaging fat. While antioxidants, fiber, and other health-boosting nutrients play the protective role.
The combination of nutrients works to protect and even strengthen heart and arteries, cutting the risk of heart diseases.
You even need to take care of food the whole day as eating only one healthy meal won’t provide incredible results.
3) Brain Health
Studies have proved that people have better mood compared to who didn’t eat breakfast. The simple reason is, a healthy breakfast keeps you fuller and you don’t feel the craving.
When you are full and there is a continuous supply of energy to the brain, it will work at its optimum level. Drop in energy supply to the brain also leads to the mood swing.
Rather than fullness and energy supply, breakfast does more.
When you eat you get nutrients for development and protection of the brain.
Omega 3 is required for a healthy development of brain cells.
Antioxidants are required to protect brain cells from the damage of free radicals.
The benefits don’t end here; when you eat food laden with healthy nutrients, those nutrients provides nourishment and benefits related to those nutrients. The longer you eat breakfast loaded with health-boosting nutrients, healthier you become.
Now let’s continue to strategies for a healthy start of a day.
Simple Strategies for a Healthy Start of the Day
1. Try Smoothies
Do you have a routine to start your day with fruit juice?
If you prefer to drink juice why not choose the healthiest version in form of smoothies?
You might have heard of smoothies are better than juice.
Packed juice is loaded with sugar and aren’t even suggested. While even juice prepared at home don’t do good as the healthy fiber is removed which is responsible to slow down digestion and slow release of sugar. Removing the fiber from fruit is like drinking a sugar-loaded drink with some nutrients.
There are two reasons to eat the whole fruit or whole fruit smoothies with its skin;
- The soluble fiber in fruit is fed by gut bacteria. These gut bacteria absorb more antioxidants from food, while the benefit will be lost with the loss of fiber.
Eating whole fruit with skin don’t have a high impact on blood sugar as they digest slowly and keep you full for longer.
- Just add a handful of berries – strawberries, blueberries, raspberries – a chopped banana and sliced not peeled apple, peach or pear into your blender. You can add skimmed milk or low-fat yogurt. Even you can try with soya milk for a non-dairy version.
There are many healthier recipes you can try with fruit and vegetable combination, even nuts can be added. Look over other smoothies those you can add and enjoy during breakfast.
An alternative for an orange juice, you can try tomato juice. They are more filling, low-salt, less likely to raise your blood sugar, supplies other nutrients and fiber.
Next time when you are planning to add fruit juice, try smoothies and with add-on healthy nuts, veggies or other healthier combinations.
2. Eat a Whole Food Combination
Healthy fiber should be the focus of a morning breakfast along with other nutrients. In today’s diet, the quantity of sugar has surpassed while fiber intake is less than the recommended daily allowance RDA.
Fiber is required for satiety, fullness, and there are many roles making it a healthy nutrient, even though it’s not digested.
When you are trying to fix your fiber intake food comes into rescue, but a breakfast should be enjoyable to keep following. Eating high-fiber cereals feels like munching on cardboard.
Adopt a few practices that will help you enjoy breakfast without the guilt of eating healthy.
- Try a cooked combination of beans with added spices and herbs for a better taste and flavor.
- Eating an oats porridge, add chopped fruits and nuts
- For whole grain cereals, you can also try to add children’s favorite cereals (should be tried less)
- Sprinkle berries loaded with antioxidants in cereals, or inside your toast
You need to take little effort and time to find such different combination those you can try with available food. First few days you will find tough to make a better combination, but within a few days, you will have a whole list of healthier combination to enjoy.
3. Eat Egg
The last tip in the list, add eggs to your breakfast.
An egg is a great source of nutrients so its referred as a superfood. Yet there are many concerns with the cholesterol content in egg yolk. If you have concerns with its cholesterol, consider adding 1 whole egg and 1-2 egg white (lean protein source).
You can load your egg recipe with veggies to add more nutrients. There are many ways to eat eggs; add to your sandwich, eat a scrambled egg, boiled egg, or the way you prefer it depends on you. But prefer to eat by adding the least oil possible.
The above benefits of eating breakfast should be enough to convince you to start with a healthy breakfast. Knowing is not enough, you need to get started with a healthier breakfast.
You won’t realize those benefits until you follow those, so get started.
You might feel tough to start, but it isn’t a big deal; start small and keep on making changes.
Start with any one breakfast idea and keep on adding other as you feel comfortable with other.
If you are looking, what a complete breakfast looks like.
- A bowl of whole-grain cereals with nuts or chopped fruit or both;
- A glass smoothie – fruits or fruits and veggies combination;
- A whole egg.
Its just an idea, the quantity will depend on your satiety and appetite. But be sure you won’t be able to overeat compared to processed food.
Look over the combination you can enjoy.
And the final task, share with others who can get benefitted with the above tip.
Signing off for now, stay sure to care of yourself and other as everyone deserves the best.