If you think you're doing your weight loss program a favor by skipping breakfast, here's news for you - you're not. It's true that many people on a diet ditch the first meal of the day because they think that this can help them lose the unwanted pounds they've been wanting to get rid of all their life.
Weight Gain Explained
• Blood Sugar Level
The truth is, if you skip breakfast, the tendency is for you to add more weight. After sleeping for about 8 hours a night, the blood sugar level is reduced. Eating breakfast will rev up the metabolic rate, keeping the hormone levels at stable rate and bringing the blood sugar level back to its normal state so it can begin to burn calories again.
• Starvation Mode
Now, if you miss breakfast, the body will think that you're not going to eat anything and it will go into starvation mode. During starvation mode, the metabolism of the body becomes very slow. The purpose would be to burn the calories slowly so that you'll have remaining energy to last until your body takes in food again. This is the reason why if you don't eat in the morning, your body will not burn calories efficiently throughout the day even if you start eating food by lunchtime.
• Junk Foods, Overeating
Another way breakfast skipping can take a toll on your weight loss program is the tendency to resort to junk foods. When you don't eat anything in the morning, before it hits lunchtime, you're already very hungry. What you'd end up doing is to reach out for easily-accessible junk foods that are empty calories but are high in saturated fats. It's also possible that by lunchtime, you'll find yourself overeating to compensate for not eating in the morning.
Studies have shown that 95 percent of overweight individuals have the habit of not eating breakfast. Other studies meanwhile have found that breakfast eaters are less likely to put on additional weight than breakfast skippers. If you want to achieve success in your weight loss diet, it's imperative that you don't steer clear of the morning meal.
Great Breakfast Ideas
Start your day right by eating a healthy breakfast that won't add to your waistline. A balance of complex carbohydrates, some protein, and just a little bit of fat will keep you energized and full until noon. Some great breakfast ideas include:
- A big bowl of whole grain cereal with skimmed milk and fruits as toppings
- Bran muffin, raisins, fruit slices, and a glass of skimmed milk
- Whole wheat toast, poached egg, and a glass of apple juice
- Bagel with a spread of almond butter and a glass of mixed fruit juice
- A bowl of whole grain oatmeal topped with fruit slices and a glass of skimmed milk
- Scrambled tofu added with green peppers, onions and vegetables, and a glass of orange juice
- Fresh berries such as blueberry or strawberry on top of low-fat yogurt
- Bran muffin, homemade strawberry jam, and a glass of grapefruit juice
If you plan ahead, preparing breakfast is like preparing the simplest meal of the day. All it takes is a few extra minutes every morning, and you're on your way to successful weight loss.