Breakfast Mistakes That Make You Gain Weight
Posted on May 26 2023
ll are pressed for time in the busy world, unfortunately, the early start, long commutes, and the rush mode of the morning hours cause one to end up gulping a glass of milk, coffee, juice, or munching a half-baked toast in the name of breakfast. The time constraint also means many of us do not make time to sit down to breakfast before heading out for the day.
Like the old classics, ‘an apple a day keeps the doctor away’, ‘health is not valued until sickness comes’, ‘prevention is better than cure’, the modern phrase in the arsenal of busy individuals should be, ‘breakfast is the most important meal of the day’.
The thing is that if you recently wondered as to what might be causing you to gain weight despite being so busy and eating so little, then the spotlight is required on your breakfast routine.
In this blog post, we are listing down some of the common breakfast mistakes that you could be doing which might have ended up in causing you to gain weight…
Also Read: How To Start Eating Healthy?
1. DRINKING ONLY JUICE AS BREAKFAST
Overconsumption of simple sugars is known to be a major contributing factor to weight gain. More often than not, people of the modern world make the mistake of opting for fruit juices for breakfast. Now, fruit juice is one of the highest sources of fructose (monosaccharide or free sugars). When you blend the fruits and strain them, you are removing the essential fiber content in them which can keep you satiated. As per studies, fructose has a sweetening effect 2 times higher than that of glucose, which causes people to crave more fructose-containing drinks. Increased consumption of simple sugar is the major underlying cause of insulin resistance, diabetes, unhealthy eating behaviour, low physical activity, and weight gain. Such sweeteners are also prevalent in sugary beverages such as soft drinks.
The liquid drinks will not make feel full and offer the same level of satiety as consuming whole fruits and veggies, no doubt, you will be famished by afternoon and may overeat.
Choose whole fruits and or raw vegetables instead of opting for juices. Whole fruits and veggies have a low energy density and are rich in fiber and micronutrients.
2. EATING THE WRONG CARBS IN YOUR BREAKFAST
Everyone has to hasten in the mornings and the easiest way to satisfy the growling stomach is to apply a thick layer of sweetened, high-calorie jam or chocolate spread on an equally unhealthy white bread. Thinking, so relatable? Is this what you have been doing?
Studies say that consuming high-carb foods like white bread, biscuit, and pastries that have a high glycemic index, cause a rapid increase in blood sugar levels. The sugar spikes release insulin to regulate blood sugar, leading to a subsequent drop in blood sugar levels. Simple carb sources that lack dietary fiber are quickly digested, which leads to a lack of satiety, lethargy feelings, potential overeating, and weight gain.
When you wake in the morning, your body has excess cortisol (stress hormone) levels, increased cortisol levels have a strong correlation with increased blood sugar levels which causes body fat storage.
Also Read: Diet Tips To Lose Weight That Actually Work
3. SKIPPING PROTEIN IN YOUR BREAKFAST
Eating protein at breakfast is a key opportunity to set the stage for optimal metabolism throughout the day. Protein-rich breakfast keeps you full for the most part of the day, keeps the hunger hormone ghrelin in check, and curbs frequent hunger pangs. Protein foods can help stabilize blood sugar spikes and prevent sugar crashes, protein helps burn fat without actually burning muscles and reduces your sugar cravings.
Skipping protein in breakfast may lead to decreased metabolism, increased hunger, and cravings throughout the day. If protein is consistently lacking in your breakfast, it may contribute to an imbalance in nutrient intake, spikes in blood sugar levels, overeating, and weight gain.
Also Read: 5 Reasons Crash Dieting Is Bad For You
4. POSTPONING BREAKFAST
When you have your breakfast is as important as what you have in your breakfast. When you postpone your breakfast, your metabolism may slow down, increasing the likelihood of overeating during subsequent meals or reaching for unhealthy snacks, making it more difficult to maintain a healthy weight. Postponing your breakfast will cause your blood sugar levels to drop, leading to hypoglycemia, and impaired cognitive function. This can cause symptoms of fatigue, dizziness, irritability, and difficulty concentrating. Studies suggest that people who postpone their breakfast significantly consumed more total calories, saturated fat, added sugars during lunch, and dinner.
Also Read: Must To Know 7 Side Effects Of Keto-Diet
5. SKIPPING BREAKFAST
Skipping breakfast can result in nutrient deficiencies and energy imbalance. Glucose is broken down and absorbed by the carbohydrates you eat. The body stores excess glucose as glycogen and fat stores. After your overnight fast, your glycogen stores will be low, once the energy from glycogen stores is used up, your body starts to break down fatty acids. In the morning, your body will start utilizing energy stores from fat stores and protein stores.
Not fetching your body a proper breakfast will cause insulin sensitivity, low metabolism, headache, dehydration, overeating, and weight gain.
Eating breakfast will help restore the glycogen stores and keep your metabolism up. Skipping breakfast may seem like a good way to reduce your overall energy intake, but skipping breakfast will make you miss out on vitamins, minerals, and other nutrients, potentially leading to nutrient deficiencies and weight gain over time.
6. HAVING LOW FIBER IN BREAKFAST
Incorporating non-starchy vegetables and complex carbs like fruits, whole grains, and legumes at breakfast will make you feel less inclined to reach for more food in between meals. Fiber contributes to increased fullness and reduced appetite, both help promote weight loss. Fiber-rich foods prevent blood sugar spikes after eating. Individuals who miss fiber in their breakfast tend to nibble on snacks and unhealthy food during the mid-morning or afternoon.
Also Read: Cravings – What Are They? How To Beat Them?
7. HAVING JUST A CUP OF COFFEE AS YOUR BREAKFAST
In the busy world, many people count on coffee to jump-start their day, but, relying solely on coffee for breakfast can have potential negative effects on your health. Coffee does not provide the necessary nutrients, minerals, vitamins, and macronutrients that a balanced breakfast should include.
As per studies, consuming coffee in the morning when you wake up will increase the levels of cortisol very quickly and the body will take a long time to return to its normal state, which may lead to mood swings and an increase in anxiety. Consuming coffee on an empty stomach will stimulate the production of blood sugar spikes that can result in increased hunger, irritability, and cravings for high-fat and high-sugar foods and binging mid-afternoon.
Coffee does not provide the same level of satiety as a well-rounded breakfast. This can lead to increased hunger and a higher likelihood of overeating or consuming unhealthy snacks later in the day.
After all, it’s all in the name, ‘breakfast’ means to break your overnight fasting, what you eat in the morning after waking up should contribute the breaking the overnight fast…
An individual’s first meal of the day influences their meal for the rest of the day. Having a healthy breakfast is all about creating a habit, so once you start eating it regularly your body will get used to it and even expect it each morning…
Also Read: 10 Diet Mistakes That You Need To Avoid
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