Breakfast is the most important meal of the day for a reason. After a long night of fasting, your body needs nutrition first thing in the morning to take on the day. Without the proper meal, you’re left with low energy, a hangry mood, and weight gain (especially visceral fat). Instead, opting for more nutritionally balanced breakfast meals, like these best healthy breakfast foods for weight loss, will actually prepare you to take on the day.
To learn more about the processed breakfast items you’ll need to cut out of your diet to lose visceral fat, we spoke with Meaghan Greenwood, a registered nutritionist and health coach at Hourglass Waist. She said that sugary cereals, flavored yogurts, and packaged breakfast pastries cause visceral fat because of their high sugar content, refined carbohydrate content, and unhealthy fat content. These common morning eats will ruin not only your energy but also your diet. Find out more below!
Sugary Cereals
Cereal is a quick and easy breakfast option, especially when you're just trying to get out the door in the morning. All you need to do is add milk! And while it can be fun to explore the cereal aisle at a grocery store, not all types of cereal are healthy. Specifically, sugary cereals are unnecessarily high in refined sugar which can ruin your metabolism.
"Sugary cereals are high in refined carbohydrates and added sugars, which can cause blood sugar spikes and crashes, leading to increased hunger and cravings. Over time, consuming too much sugar can lead to insulin resistance, which is linked to visceral fat accumulation," Greenwood says. That's why it's best to avoid sugary cereals like Cap'n Crunch and Froot Loops. Instead, opt for a healthy alternative like oatmeal. Greenwood recommends oatmeal with sliced banana and chopped walnuts.
"Oatmeal is high in fiber, which can help you feel full and satisfied. Adding sliced banana can help add natural sweetness and flavor without added sugars," she explains, "Chopped walnuts are high in healthy fats and protein, which can help you feel full and satisfied. Cinnamon can also help add flavor without added sugars." Doesn't that sound good?
Flavored Yogurts
While yogurt is a great source of protein that can help with satiety and weight loss, flavored yogurt comes with an onslaught of artificial sugar that does little to improve your health. Artificial sweetener is one of the leading causes of weight gain. This is because it easily slides under the radar and is packed with excess calories.
"Flavored yogurts are often high in added sugars, which can contribute to visceral fat accumulation," Greenwood notes, "In addition, they may be lower in protein and healthy fats than plain yogurts, which can make them less satiating and more likely to lead to overeating."
That's why it's best to stick to plain yogurt and add your own toppings like berries (that also improves brain health!) and chia seeds. "Greek yogurt is high in protein, which can help you feel full and satisfied. Berries are low in calories but high in fiber and antioxidants, making them a nutritious and filling addition to your breakfast. Chia seeds are also high in fiber, which can help you feel full and satisfied for longer," Greenwood says.
Packaged Breakfast Pastries
And, pre-packaged breakfast pastries like muffins and croissants are another breakfast item that can cause visceral fat. "Packaged breakfast pastries are often high in refined carbohydrates and unhealthy fats," Greenwood notes, "which can contribute to inflammation and insulin resistance, both of which are linked to visceral fat accumulation." It's better to just make your own breakfast with wholesome and healthy ingredients.
Breakfast has the potential to set you up for a great day. It can boost your energy levels, stabilize your blood sugar (check out four foods that can help stabilize your blood sugar!), and help control your appetite and weight. An unhealthy breakfast can make you feel sluggish, increase your risk of chronic disease, and cause you to gain weight. On the other hand, a healthy breakfast is rich in fiber, protein, and healthy fats that provide you with the energy you need to take on the day and lose weight!
