Breakfast is the jumping off point for the rest of your day. What you choose for that first bite will determine your energy levels for the morning, and can tip the scale towards unnecessary snacking or balanced meals in the following hours. According to a registered dietitian, if you’re trying to lose weight, there’s one breakfast food to keep off the table in order to start your day on the right foot.
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Sugary breakfast cereals are the worst choice for your first meal of the day, according to registered dietitian Megan Wong. Much like fruit juices in the morning, certain breakfast cereals are loaded with large amounts of sugar which set your metabolism up to fail before the day has even really begun. Wong explains, “Most people don’t know this, but sugar often gets stored as fat. When we eat sugar, or simple carbohydrates that break down into sugar, the body uses that sugar as an energy source. But once it uses what it needs, the rest gets stored away for future use--usually in the form of fat.”
As you work to lose weight, the goal is to maintain a calorie deficit and provide your body with nutrient dense foods to fuel your day. Sugary breakfast cereals, according to Wong, are often low in protein and fiber, meaning they won’t keep you full until your next meal. Although they tend to be higher in calories, these extra calories don’t transition over into long term energy since it’s primarily sugar. Because of this, you’ll likely find yourself snacking throughout the day to beat out the insatiable hunger that your breakfast couldn’t satisfy.
If cereal is your morning vice, you can still enjoy the crunchy treat so long as you read the labels and opt for a lower sugar option that has a higher serving of fiber--Wong recommends at least 4 grams per serving size. If you see the cereal of your choice is high in added sugar, it’s better left on the shelf for a healthier alternative that will keep you full throughout your day. Oatmeal is another alternative which can be just as delicious and is loaded with both protein and fiber to keep your energy levels high. Wong suggests preparing your steel cut oats in water and topping with fruits, nuts, seeds, and other naturally healthy toppings which will add both flavor and nutrition!
The taste of a big bowl of sugary cereal may be unparalleled, but it leaves much to be desired when you’re ready for a snack an hour after eating, and struggling from a sugar crash. You don’t have to entirely sacrifice your taste for a delicious, sweet breakfast in order to achieve your weight loss goals. You’ll simply have to make mindful replacements, such as a switch to oatmeal, that work towards your long term plan and give you plenty of energy for your busy day.
