For many people skipping breakfast seems like a good way to lose a few pounds, especially around the holidays. Some people, on the other hand, do not feel like eating in the morning and start with the lunch, or they simply do not have time for breakfast. However, skipping breakfast has no benefits whatsoever because it is, indeed, the most important meal of the day.
Importance of breakfast
Skipping breakfast for purposes of losing weight is a plan that is sure to backfire. Human body is programmed to endure periods of fasting and when a meal is skipped, it triggers a response to the primal fear of hunger, which results in overcompensating. This means that the person will feel hungry very soon and will most likely eat great amounts of food in order to prevent starvation.
A good breakfast wakes up and speeds up the metabolism, it provides energy necessary for everyday activities, stimulates the brain, and has an important role in weight loss and its maintenance.
One study has shown that people who ate a substantial breakfast actually consumed 100 calories less later in the day. Another study has shown that people who lost more than 30 pounds and kept the desired weight were 80 percent regular breakfast eaters.
In addition, breakfast seems to tame the production of cortisole, a hormone responsible for appetite.
Best breakfast for dieters
People who are trying to lose weight should base their breakfast on protein and fiber. Those two require more energy for their digestion than carbohydrates and thus promote weight loss. Eating fiber for breakfast makes sugar and insulin levels on the same level without increasing, no matter what is eaten later in the day. Fiber has other health benefits as well. It lowers the risk of diabetes, coronary disease and colon cancer.
Apple Brown Betty is a great breakfast for dieters and it provides a lot of energy. Egg sandwich, yogurt parfait, oatmeal, smoked salmon sandwich, bacon quesadilla, apple with peanut butter or with lean cheese, burrito with scrambled eggs, fruit smoothie or cereal with fruit are good choices for breakfast. They are sure to provide enough energy, they contain lots of fiber and they are based on protein.
For best results it is recommended to choose whole grain cereals, bread and tortillas, because whole grains are an excellent source of fiber. Milk and yogurt should be lean or, preferably, made of soy. As for the fruit, fresh is always better than frozen.