Want to Lose Weight? Eat Breakfast!

breakfast

If we skip breakfast, we’ll make unhealthy choices at lunch. People who skip breakfast eat more during the day.  Your breakfast can set off a cycle of cravings and blood sugar spikes that dooms for weight control. Better to start the day with stable blood sugar and ultimately fewer calories with breakfast.

I, personally, never leave the house without first having my coffee and eggs, or omelette or hard-boiled egg with either some bacon or turkey sausage. Otherwise, it makes me cranky and want to scarf my next meal and ruin my diet.

Breakfast Calories: What to Eat

You may have to find your perfect breakfast food through a trial and error process.  It’s fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods.

Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group. I have discovered a delicious bread and I only have a slice once or twice a week.  It is organic and healthy, with high fiber and protein.  It is Dave’s Killer Bread.  I buy the 60-calorie per slice version.  It is low net carb.  A slice is not bad, but when you start having sandwiches with more than one slice, you don’t realize how many carbs are in a sandwich and you are sabotaging your diet.  Plus, we can get most of our fiber and nutrients from proteins, vegetables, nuts and seeds and fruits.  We don’t need whole grains to be healthy.  Plus, gluten does nothing as a nutrient and it causes inflammation in people’s guts and or brains.  So, I prefer to stay away from it and gluten-free breads are not that good.  However, I have had gluten-free pizza (half of a small with some salad) and it is delicious.

The issue with whole grains and oatmeal is that it has a lot of carbs. You have to read the label and determine how much to serve yourself to keep yourself in the realm of 50 to 100 grams of carbs per day, to lose weight. Less than a cup of oatmeal or having a slice of whole grain bread, only three times a week is an option.

Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day.  Ask your doctor about egg-white alternatives.

Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. And there are too many carbs in them to be considered a good choice for weight control.

breakfast-important

First thing in the AM

When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that’s fine. Have a little yogurt, a little bit of peanut butter on some gluten-free bread (look at carbs), or a low-carb protein bar.  Your choices don’t have to be traditional fattening breakfast foods, like cereal or pancakes.  Please don’t eat Toaster Strudels, Pop Tarts or Frozen Waffles.  Too many carbs, nothing nutritional about them and full of sodium and other chemicals.  Stay away from these type of processed foods.

But, remember to eat or you are going to be too hungry and ruin your diet at lunch or dinner, not to mention slowing your metabolism down because your body goes into starvation mode.  And you can’t operate well without food in the morning.  Try running a car on gas fumes!  It doesn’t work for long.  Even your kids will have attention or memory issues at school without a decent nutritious (that doesn’t mean sugar) breakfast.

Planning

Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can get and keep a healthy habit that will last a lifetime.  Stop running out of the house without food.  If you are a last-minute person in the morning, then plan the night before with nuts, seeds, cheese, peanut butter on that one slice of Dave’s Killer Bread or Ezekiel bread– and protein bars as options to take with you in the car.

EAT LOW-CARB NUTRITIOUS FOOD FOR BREAKFAST!

The Little-Known Hero of Weight Loss: SLEEP!

More information is out about how sleep influences body fat composition.  The moral of this story is that a piece of the weight loss puzzle is that you must have a consistent bed time, a consistent wake up time and not get between 6.5 and 8.5 hours per day.

sleep-unsung-hero-fat-loss

http://www.elements4health.com/sleep-quality-and-timing-influences-body-fat-composition.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+elements4health%2FmTrh+%28Elements4Health+%29

The main findings from the study, published online in the American Journal of Health Promotion:

  • A consistent bed time and, especially, a consistent wake time are related to lower body fat.
  • Getting less than 6.5 or more than 8.5 hours of sleep per night is associated with higher body fat.
  • Quality of sleep is important for body composition.

It is important to go to bed and wake up around the same time daily.

  • Study participants who went to bed and woke up at, or around the same time each day had lower body fat. Those with more than 90 minutes of variation in sleep and wake time during the week had higher body fat than those with less than 60 minutes of variation.
  • Wake time was particularly linked to body fat: Those who woke up at the same time each morning had lower body fat. Staying up late and even sleeping in may be doing more harm than good, Bailey said.

“We have these internal clocks and throwing them off and not allowing them to get into a pattern does have an impact on our physiology,” Bailey said.

 

 

Proof Why Fad Diet Don’t Work and Why You Have to Cut Carbs and Learn Portion Control

http://www.elements4health.com/cutting-calories-changes-the-way-the-brain-makes-food-choices.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+elements4health%2FmTrh+%28Elements4Health+%29

Results suggest that restricting food intake increases the reward value of food, particularly high-calorie, appetizing food , and that the more successful people are at caloric-restriction dieting, the greater difficulty they will face in maintaining the restriction.  Additionally, abstaining from food intake for longer durations of time also increases the reward value of food, which may lead to poor food choices when the individual eventually does eat.

The implications of this imaging study show that if people want to lose excess weight, it would be more effective to consume healthy, low-fat/low-sugar foods during regular meals, rather than go for long periods of time without any caloric intake.  So, for those who do the cleanses, HCG drops, Protein Shakes all day long type of dieting, they are more likely to gain their weight back than those who do slower low-fat and low sugar/carb diets, which involve regular daily meals.

My daily food plan involves 6 protein based meals a day, with two small salads, four small servings of vegetables (not starchy ones) and two small servings of low carb fruits a day.  I also exercise.  I have maintained my weight loss for over a year now.  This way of dieting is way more successful.  It isn’t  really a diet, it is just a new way to eat outside of the old stupid way that I ate, which got me fat in the first place.  You just have re-train your brain to eat the right and healthy way.

dietsucks