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Diet plays a supporting role in how well your metabolism functions. Metabolism is how your body uses food: basically it gets turned into energy or fat. When you load up on foods void of nutrition there’s a higher chance for weight gain. So let’s start with breakfast. It’s truly is the most important meal of the day…. if you do it right. Even if you don’t feel totally hungry in the morning, your body needs food. It’s been hours and hours since you last fueled up and you need a healthy breakfast to get you through until lunch. So you prep what you truly believe to be a figure-friendly meal. Only, it’s not. “While no one food specifically is sabotaging your healthful breakfast intentions, it’s the nutrient-void, calorie-dense foods that masquerade as healthy which are often the culprit of unwanted weight gain,” says Jenna Amos, a registered dietician with siggi’s yogurt. Did you have wheat toast for breakfast? Big mistake.
We adore bread. It’s doughy, delicious and filling. Really? It’s actually not filling at all. You might feel stuffed but that won’t last long. And soon all of those crusty slices will show up on your belly. It’s not just about devouring the breadbasket. Bread at any time of day, especially breakfast, will enlarge your waistline. “Refined wheat, aka white flour, contains no nutrients and leaves your body hungrier than when you sat down to eat,” says Dr. Marizelle Arce, a naturopathic physician. You probably think that you’re avoiding white flour and only eating the healthy stuff. That’s what we thought. It’s time to really pay attention to food labels.
It’s obvious that white bread toast is unhealthy. But the same goes for bagels, cereals, waffles and any other grain that appears to be whole wheat. It’s not healthful if it has less than 4 grams of fiber. Just because a food is described as “whole wheat” or “seven-grain” doesn’t mean it’s good for you. Any food that lists “wheat flour” or “unbleached enriched flour” is pure weight gain promoting junk. “These empty calorie carbs will cause the next meal you have to be stored and turn into fat,” says Dr. Arce. Then comes the sugar imbalance that leads to cravings (mostly of more sugar!), extreme thirst and water retention.
So what does a really healthy breakfast actually look like? “Choose foods high in protein and fiber with moderate fat content and without loads of added sugar,” says Amos. Apparently many of us aren’t getting enough daily fiber, which leaves us feeling hungry and results in tons of overeating. “Dairy can also help with satiety, especially high protein and lower sugar varieties that will not lead to energy spikes and crashes,” she says. And watch portion size. It definitely plays a role in spoiling breakfast. “Even too much of a good thing can negatively impact weight,” says Amos. “Calories still count even when they are coming from better for you sources like avocado and nut butters.”
If you fill up on one type of food, then you’re missing out on getting a range of nutrients. The best way to eat healthy is by eating a variety of foods in proper portion sizes. An ideal morning meal for Amos naturally includes a single serve container of siggi’s (great for portion control!), 1 tablespoon of nuts or unsweetened nut butter, and 1 cup of berries for a fiber boost. Eat as is or throw it in a blender with ice and low-fat milk for a portable breakfast.
[Photos: Shutterstock]
