The ideal breakfast is a balance of proteins, healthy fats, fiber and carbs. You need to treat it like any other meal and get it out of your psyche that morning foods must be bready and sugary. This is the food that will set the tone for your day! It needs to give you long lasting energy. Here are foods that will never ever give you a morning boost. Stop eating them.
“It's very easy to go overboard on carbohydrates at breakfast because so many breakfast foods are high in carbs,” says Alix Turoff, a New York City nutritionist and trainer. “You should never have a bowl of cereal with milk and call it a day.” Cereal has a super high sugar content that leads to crazy blood sugar spikes and drops. If you must have a touch of cereal, try sprinkling some on top of Greek yogurt for a satisfying crunch.
“Juice has as much sugar as soda,” says Turoff. All of the healthy fiber in a whole piece of fruit is lost when it becomes juice. So while you think you’re having something healthy, it’s totally the opposite. “Juice causes your blood sugar to spike and then crash quickly which leads to more sugar cravings and feelings of hunger,” she says.
Sorry, bagels. We have to part ways, even with the whole-wheat varieties. And even when it's scooped out. “Eating a bagel actually makes you hungrier because there is nothing in it to fill you up,” says Stacy Goldberg, a nutritionist at savorfull. “The calorie count in a bagel is astronomical!”
Muffins are just small cakes. “Fat-free muffins are especially unhealthy because they are super high carb and high sugar,” says Goldberg. Muffins also cause a spike in blood sugar that begins a cycle of hunger and binging that ends in your body storing fat. While donuts are never a good choice for breakfast, if you absolutely have to choose between a bagel, muffin or donut, Goldberg says the donut is actually the lesser of all three evils.