Breakfast is the most important meal of the day. It gives us the energy to kick-start our day on a healthy note and also keeps our health in check. But, just eating breakfast is not enough, eating it right is also very important.
So, as much as we applaud your efforts… you’re not breakfasting optimally with these choices and the results can range from sugar crashes and mid-morning brain fog to legit weight gain.
Here are some things which you need to keep in your mind while having your breakfast.
1. You Eat Food In A Rush
You won’t always have time to sit down for 30 minutes or more and enjoy a slow meal. But you don’t have to gulp your food down mindlessly, either. It will only lead to over-eating and weight gain, which I am sure you don’t want to do.
Eating on the go can easily result in overeating
While mindfulness certainly has something to do with it — you’re not focusing on what and how much you’re eating when you’re eating on the run — so does the fact that when we wolf down foods in record time on the way to work, we tend to overwhelm our systems, forcing high levels of insulin secretion, fat storage, and rebound hunger.
I understand that you may lead a busy life. If you have incredibly busy mornings, consider preparing a healthy breakfast the night before or waking up 30 minutes earlier. Grabbing something convenient and heading out the door won’t make you satisfied since you’re not paying attention to what you eat.
If you need to eat on the road, you can turn to our homemade healthy energy bars (make a big batch once per week).
2. You Overload On Sweet cereal, muesli or granola
Donuts, scones, muffins, and bagels. Pancakes, waffles, and crepes. Granola and parfaits. “I don’t know how breakfast became such a dessert, high-sugar thing”
But it’s not doing anyone any favours, and it’s not the right way to start the day. OD-ing on sugar, especially first thing in the morning, sets you up for rollercoastering blood glucose and insulin levels throughout the day, along with poor energy levels, fat retention, and overeating.
Maybe you’ve loved sweet cereals since childhood, or you’ve recently discovered the granola you eat over and over again. But these foods often contain too much sugar, which may not always be entirely worthwhile.
After eating them, you may see a rapid rise in energy, but this is followed by an equally rapid fall. Declining sugar levels can also cause a greater sense of tiredness and unpleasant hunger. This is usually exacerbated by the low protein and fibre content, which is also typical of sugary breakfast cereals.
Try incorporating some lean proteins, beans, and/or vegetables into your breakfasts with breakfast porridge, overnight oats or poha. And if you want something sweet at breakfast, make our easy 2-ingredient pancake.
3. Yor are Eating Low-calorie foods
Maybe you’re just trying to lose weight and are looking for ways to eat as few calories as possible.
For breakfast, you only have egg whites with spinach or low-fat yoghurt. Unfortunately, this approach does not pay off too well. Such a meal has too few calories, carbohydrates, fats, fibre, and probably all other nutrients. It is unlikely to satisfy your palate and will leave you feeling hungry very soon, thus being unable to concentrate on work or study.
You’ll probably eat the first thing you find in the pantry or your work desk drawer. This approach can also lead to episodes of overeating and disrupt a healthy relationship with food. You can easily get into a carousel of starvation and fast weight loss, followed by overeating and weight gain. In this way, you are more likely to achieve impaired self-esteem and health than sustainable outcomes.
Every meal should be a source of all the important nutrients, which include proteins, carbohydrates, fats, vitamins, minerals and fibre. There’s nothing complicated about making a breakfast that meets this. Just stick to a few ground rules.
4. You consume coffee on an empty stomach
A lot of people around the world prefer to drink caffeinated beverages to kick-start their day. While coffee is a daily essential to most people, drinking it without eating anything first can result in too much stomach acid. This is especially true among people who have sensitive stomachs. You’re likely to experience heartburn.
Tea and coffee are two of the most common and popular drinks that people prefer.
Tea or coffee contains substances such as caffeine or tannins, which do not allow your body to absorb calcium and iron properly and this can weaken your bones.
While these drinks trick you into feeling like you’re full, so you won’t eat for a few hours. And that will make your energy and hunger out of whack the rest of the day. It’s best to drink a cup after you’ve eaten something. Try these 11 Brain-Boosting Beverages to sip, That’ll Give You More Energy Than Coffee.
You don’t have to omit coffee. Just make sure you eat something!
Overloading such drinks is not healthy. Moreover, the add-ons that overload our cup of coffee (like whipped cream and creamers) with sugar and extra calories should be avoided.
5. You are Loading On Refined Carbs
Breakfast foods are usually refined carb-heavy. Many carb-filled breakfast foods—like, toaster pastries, bagels, sugary cereals, cinnamon rolls and breakfast pastries—are low in fibre and will trigger a blood-sugar hike, proceeded by a crash and hunger (and that means you’ll have a case of the mid-morning munchies).
These types of breakfast foods have almost no nutritional value and you may feel hungry by the next hour. An ideal breakfast meal is a perfect mix of protein- and fibre-rich foods, which will not only keep your blood sugar in control but will also keep your stomach full.
Reaching out for bread items because they’re fast may make you feel satiated for a while but you will end up bingeing at lunch or even before that. To feel fuller longer, go for whole-grain cereal or toast. Whip up these Healthy Toast Ideas with these homemade spreads.
6. Eating Last Night’s Leftover Dishes For Breakfast
Eating whatever you want cannot help you escape from those extra calories. It is a common myth that eating whatever you wish after a long gap of fasting will not make you gain weight.
We know there are times when you are in rush and cannot cook your breakfast. But there can never be a valid explanation for eating last night’s leftovers. Although eating leftover pizza, pasta, rajma rice, oily parathas, waffles etc. for breakfast sounds tempting but there is no way that it is healthy and good for your health.
Leftover or micro-heated foods are usually deprived of their nutrition and no matter how well you stored or refrigerated them, they are unhealthy. They will disturb your digestive system and eventually induce weight gain.