Breakfast sets the tone for your entire day, and when it comes to supporting your weight loss journey, it is crucial that you choose the right weight loss breakfast foods that can fuel your body with the energy it needs to function at its best.
“Breakfast sets you up for future choices, so if you start your day in a healthy way, you’re more likely to continue that trend as the day progresses,” he says. Amy Shapiro, MS, RD, CDNfounder and director of Real Nutrition, a New York City-based private practice dedicated to healthily and successfully guiding clients toward optimal nutrition, weight, and overall wellness.
Eating things like high-protein foods or high-fiber whole grains can keep your blood sugar levels in check and keep you full longer, which will help you limit your total calorie intake. “I recommend starting your breakfast with protein to prevent high blood sugar and food cravings or excessive hunger throughout the day,” says Shapiro. “If you eat carbs, look for whole food sources like whole grains, fruits and vegetables, and avoid added sugars.”
But it’s equally important to care about who you are should not be Eat as you are with what you are He should Eat, as there are some unhealthy breakfast foods that may hinder your weight loss progress.
Unfortunately, many traditional breakfast foods — such as pancakes, waffles and cereal — are full of carbohydrates and lack satiating nutrients like protein, fiber and healthy fats. Eating these foods regularly may provide you with additional calories that do not benefit your body.
We asked registered dietitians to share the unhealthy breakfast foods that may be keeping you from reaching your weight loss goals. Read on to find out what to avoid during your next morning meal, and when you’re done, don’t miss the 20 Worst Ways to Lose Weight.
Sure, toast stuffed with cream cheese tastes delicious, but it’s not the healthiest option to start your day with. “Bread typically contains about four to five servings of carbohydrates, which is the equivalent of several slices of bread,” Shapiro explains. “This will give you a large amount of carbohydrates in the morning, which will spike your blood sugar and potentially cause hunger soon after eating (and) cravings. (In addition, bread) can lead to weight gain — especially “Around the middle. It is also devoid of fiber and thus turns into sugar in the body.”
Your favorite breakfast cereal provides a large serving of carbohydrates. And let’s be honest: You probably shouldn’t stop at just one serving, because it’s usually very small. Many popular breakfast cereals are full of added sugars and don’t offer much fiber. If your goal is to lose weight, your best bet is to leave sugar-packed cereals on grocery store shelves.
“Grains can cause high blood sugar, increased cravings, bulk eating, and ultimately weight gain,” Shapiro tells us. “If you eat cereal, I recommend looking for cereal that has less than eight grams of sugar and more than five grams of fiber. Mix it with Greek yogurt for a more balanced meal.”
Don’t be fooled by the small size and insignificant calorie count, donuts, cakes and pastries are full of unhealthy fats, sugar and refined carbohydrates. “They can be calorie-dense and lack the fiber and protein needed to promote fullness and control appetite.” Amy Goodson, MS, RD, CSSD, LD, a registered dietitian, certified specialist in sports dietetics, and a member of our Medical Expert Board. “You won’t stay full for long, and you’ll find yourself low on energy and searching for a snack, and that can lead to weight gain,” Shapiro adds.
Toss bacon, eggs, and cheese with hash browns! “Fast food breakfast sandwiches often contain processed meats, cheeses, and high-calorie sauces,” Goodson explains. “These ingredients are high in saturated fat and sodium, which can contribute to weight gain and cardiovascular problems.”
It goes without saying that fast food or restaurant breakfasts don’t fit the bill when it comes to which breakfasts you should eat to lose weight. According to Shapiro, they are usually higher in calories than you might expect. Consuming too many calories, unhealthy ingredients, and fats can lead to unwanted weight gain and health risks.
Although acai bowls are marketed as “healthy,” they’re actually packed full of sugar. “They are often high in sugar, with many bowls containing 50 to 100 grams of sugar per bowl,” Shapiro says. Too much sugar can lead to weight gain and insulin spikes, and the more insulin we have, the more fat we store, especially around the middle.
if I were truly When you’re craving an acai bowl, Shapiro suggests adding just one fruit, plus a nut or nut butter. Pass the granola, dried fruit, Nutella, and chocolate chips.
A warm stack of pancakes or pancakes soaked in maple syrup sure hits the spot, but these breakfast items typically contain refined flour and a sugary topping. Eating a breakfast like this is a surefire way to get a quick spike in your blood sugar. “They are usually high in calories and low in nutrients, leaving you hungry soon after eating,” Goodson adds.
Biscuits usually contain empty calories and fat. They don’t provide the fiber, protein, and nutrients necessary to keep you feeling full throughout the rest of the morning. “Eating cookies for breakfast can lead to rapid spikes and crashes in your blood sugar levels, leaving you hungry and reaching for more unhealthy snacks later in the day,” Goodson says.
Last but not least, in this list of unhealthy breakfast foods for weight loss, we have fruit juice. Despite being liquid, it deserves a place on this list, because it’s another breakfast staple masquerading as healthy. “They’re high in sugar and lack the fiber found in whole fruits,” Goodson tells us. “This can lead to a rapid rise in blood sugar and increased calorie intake.”