Sunday, September 23, 2012

You must eat breakfast if you want to lose weight


You must eat breakfast if you want to lose weight, and make sure it includes lean protein. Eating lean protein at breakfast is one of the most important things you can do to feel less hungry.

Even if you don’t feel hungry in the morning, eat breakfast anyway. It may be a challenge, but this is something you can do. Breakfast will help you prevent hunger later on. It will reduce your appetite and cravings and help you stick with your eating plan all day long.
I start my day off with good breakfast. For me it means non-starchy vegetable, fresh low-sugar fruit, lean protein, whole grain bread, and healthy fats (I take Omega 3 supplement).

This is my average day, but I generally eat the same things from day to day:

blueberries, blackberries, or apple, 1 slice of dry, 100% whole-grain toasted bread with
1 slice of 99% fat free turkey breast,
1 fresh tomato
hot tea (no milk, no sugar).
As you can see it is not a typical "breakfast foods". The protein consumption, when eaten as part of the daily first meal reduces my appetite throughout the day. I also believe that it jump-starts my metabolism and sets my body in the optimal fat-burning state.

Eating like this was initially a little challenging, but I got used to it. It has become a part of my eating strategy that caused me to lose 91 pounds without feeling hungry. I eat breakfast every day.

16 comments:

  1. Do you fry the turkey? It sounds like a yummy alternative to bacon! The blackberries would be so yum. I usually start my breakfast with scrambled eggwhites, oatmeal made with almond milk and brown sugar, a banana, and a cup of coffee (unfortunately- one unhealthy thing I just can't rid myself of). I've always eaten breakfast, and I think it's the best way to start a day. Love your concept!

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    1. Thank you for your comment. I buy turkey already cooked.

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  2. My strategy would be to have small healthy snacks throughout the day to prevent my stomach from every getting hungry. If I keep the snacks healthy enough it helps a lot on the weight loss.

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  3. I used to think this idea was B.S. Then I tried it. I eat an egg and a banana with a tbsp. of peanut butter every morning (even though I have high cholesterol!) and I have kept off the 20 lbs. I've lost. Breakfast works! My 115 lb. daughter-in-law eats Greek yogurt every AM and is a tiny little thing!

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  4. Most dieticians suggest eating a heavy breakfast. This prepares the body to burn fat and also produces enough energy for a busy day ahead. In fact, I have seen that on days I skip breakfast, I tend to eat more during the lunch time which adds to my weight. So it is always better to have a proper breakfast in the morning.

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  5. Not having breakfast is a disaster. After a night’s rest, the body needs to be given fuel. Skipping it will only make the body demand more calories in the latter half of the day. Choose breakfast menu wisely and you will lose weight faster.

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  6. Go for foods that are low in calories in the morning. Choosing proteins is a good option as you will feel full for a longer time and get less hunger pangs. You can add variety to your breakfast by having fruits, salads and other low-calorie options.

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  7. I agree with you. Breakfast is the most important meal of the day. Instead of focusing on fruits and cereals, your breakfast should be protein and fiber. Eaten in combination, these nutrients help to moderate blood sugar levels, further reducing cravings, preventing energy highs and lows and promoting fat burning instead of fat storing. Protein and fiber at every meal makes losing weight no big deal!

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  8. I agree that eating breakfast is an important element to the day. I make sure that I keep fueling myself throughout the day. Not grazing, but small meals and light snacks to keep me going. How else can you be productive? Salvaging your day and sticking to one meal is a setup for disaster. Real disaster!

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  9. Before now I never really understood the reasoning for having to eat breakfast to lose weight but to be honest it really does make sense after your explanation. Thank you, I shall start eating my breakfast more now.

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  10. Eating breakfast makes me so hungry halfway between then and lunch. If I feel hungry should I add more protein to my breakfast so I can feel full longer?

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  11. Great advice! Breakfast is very important. Though I don't see what's so wrong with having a small glass of skim milk to go along with it.

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  12. This is the meal my teenage daughter misses the most when it comes to losing weight. She is following this strict diet and skipping meals a lot which is making me worried. I will definitely make her read this and thanks a lot for a good blog post.

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  13. This is a great wholesome meal you have given us here. I am sure it gives you the energy to run all day and be on your foot without feeling hungry. I have a query, should we take this in one go or in parts?

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  14. It is generally easier to start the day with healthy foods too, setting the pace for the day with wholesome healthy eating. Oatmeal, fruit, nuts, eggs, as long as everything is cooked from scratch in a plain and simple way it is certainly the best meal of the day.

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