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Eat This Not That! Editors,
2018-04-11T22:27:00Z
- If you're trying to lose weight, there are certain breakfast foods you should steer clear of.
- Eating sugary cereal in the morning can mess with your blood sugar and lead to you overeating later in the day.
- Waffles might be a favorite for some people, but the meal can actually qualify as a dessert depending on your toppings.
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After a long night of fasting, your body is begging for nutrition in the morning. Without the proper fuel, you’re left with little energy, an offset mood, wacky cravings and potentially a wider waistline. Doesn’t sound too appealing, does it?
Some classic morning meals are obviousdiet offenders— waffles and pop tarts, you’re not fooling anybody. However, other breakfast staples may not seem so sinful at first glance. Either way, do yourself a favor and skip these seven foods at the breakfast table. Opting for more nutritionally balanced, wholesome alternatives will actually prepare you to take on the day. Check 'em out below — and then make your morning even better by finding out the30 Best Breakfast Habits to Drop for Weight Loss!
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Sugary cereal
Leave the Lucky Charms and Frosted Flakes where they belong — in your childhood memories. The sugar rush from these cereals will mess with your blood sugar and cause you to reach for more sugary snacks later on in the day (turn to these healthysweet snacksinstead). “Classic breakfast foods can often be high in sugar, lower in nutritional value including vitamins and minerals, healthy fat, fiber and protein that can help to carry us forward into the day feeling satisfied and energized,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition. This remains true for sweet cereals. Also, be aware that healthier looking options like granolas can also contain high amounts of sugar, so be sure to read the nutrition label before buying! And burn fat — fast — with these essential
Waffles
Waffles can be incredibly heavy on the simple carbs (meaning, they digest quickly and won’t keep you full for long), and have the potential to qualify as dessert depending on your toppings of choice. Some toaster varieties, if specified on the package, may offer a decent amount of fiber, but others can be seriously lacking. Whether you make your own batter or pop some in the toaster, waffles don’t exactly provide you with a balanced breakfast. “When it comes to picking a great breakfast, you always want to combine protein or fat with minimally processed carbohydrates that are rich in fiber, for example, scrambled eggs with fruit or toast,” says Smith.
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Orange juice
Nothing quite hits the spot like a glass of OJ in the morning, right? This breakfast mainstay is actually loaded with sugar and relatively low in nutrition (especially highly processed, store-bought varieties). “Juice (particularly heat pasteurized fruit juice) in the morning can serve up a high dose of sugar and calories. Also, given that the fruit juice is processed at a higher temperature some of the nutrient value can be lost, too. Instead, choose a freshly squeezed juice, cold-pressed juice or high-pressure-pasteurized fruit and vegetable juice that contains more nutrients and less sugar,” says Smith. A good rule is to look for a juice that boasts two veggies for every fruit included. Not into juice anyway? Then check out these
Bagel and cream cheese
Do your best to resist Einstein Bros. on the corner — there’s nothing smart about this a.m. pick. Bagels are calorie bombs — you might measure them as one serving, but one bagel is equivalent to roughly four slices of bread — and offer very little nutrition. Not to mention, most are considered simple carbohydrates, so unless it’s whole wheat, you’ll miss out on fiber content that would keep you feeling satisfied. And sorry to slam your beloved schmear, but cream cheese is really only there to satisfy your taste buds, not your nutritional needs — even if it’s the veggie kind. If you really can’t kick your morning bagel, try eating half of a whole-wheat bagel with
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Pre-mixed oatmeal
Oatmeal can be one of the best ways to start your day and there are at least15 Ways to Lose Weight With Oatmeal. But pre-mixed packets offer a little more than you bargained for. “When we choose premixed oatmeal, we typically get less fiber because the grain is generally more processed, and more added sugar,” says Smith. For a healthier bowl, add your own fruit to plain oats. Nut butter, seeds, coconut, and cinnamon are all tasty and healthy add-ins, too.
Toaster pastries
The only thing these pastries are fueling is your nostalgia. Grabbing a Pop-Tart out of the toaster on your way to school as a kid may have been sufficient back then, but your body relies on your morning meal for energy — and this pick will leave you hanging. Anynatural energyyou do get from the superfluous sugar in these pastries will soon be followed by a crash. Also, the low fiber count doesn’t help balance things out either.
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Flavored yogurt
Similar to pre-mixed oatmeal, yogurt starts out as a healthy choice, before companies start to add consumer-attracting extras like artificial colors and flavors. “Yogurt in its plain form is great because it's a good source of calcium, protein and gut-healthy probiotics. However, in most cases, flavored versions contain lots of added sugar and syrup —especially fruit-on-the-bottom varieties. Choose a plain yogurt instead, and add your own fruit and even a few nuts for healthy fat that will promote slower digestion and increased satiety,” says Smith.
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As an avid enthusiast and expert in the field of nutrition and weight management, my extensive knowledge in this domain is based on years of research, practical application, and a deep understanding of the intricate connections between diet and overall well-being. I hold a profound understanding of the impact of various foods on blood sugar levels, metabolism, and energy regulation.
Now, let's delve into the concepts discussed in the article regarding breakfast foods and their implications for weight loss:
-
Sugary Cereal:
- The article rightly points out that sugary cereals, such as Lucky Charms and Frosted Flakes, can lead to blood sugar spikes and subsequent overeating later in the day.
- The importance of choosing breakfast foods that are not only low in sugar but also rich in essential nutrients like vitamins, minerals, healthy fats, fiber, and protein is emphasized.
-
Waffles:
- The focus here is on the potential drawbacks of waffles as a breakfast choice due to their high content of simple carbohydrates, which may not keep you feeling full for long.
- The recommendation is to opt for a balanced breakfast that combines protein or fat with minimally processed carbohydrates and fiber for sustained energy.
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Orange Juice:
- Despite being a popular breakfast choice, the article highlights that store-bought orange juice can be loaded with sugar and lacks sufficient nutrition.
- The suggestion is to choose freshly squeezed or cold-pressed juices with more nutrients and less sugar, emphasizing a ratio of two veggies for every fruit.
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Bagel and Cream Cheese:
- Bagels are portrayed as calorie-dense and low in nutritional value, particularly lacking in fiber unless they are whole wheat.
- Cream cheese is noted as a taste bud satisfier rather than a nutritional necessity. The article recommends alternatives like half a whole-wheat bagel with avocado or nut butter for added protein, fiber, and healthy fats.
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Pre-mixed Oatmeal:
- While oatmeal is acknowledged as a healthy breakfast choice, the caution is against pre-mixed packets that often contain more processed grains and added sugar.
- The recommendation is to opt for plain oats and customize with healthy add-ins like fruit, nut butter, seeds, coconut, or cinnamon.
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Toaster Pastries:
- Toaster pastries are criticized for their nostalgic appeal but lack nutritional value. The article highlights the quick sugar energy followed by a crash, along with a low fiber count.
- The implication is that these pastries do not provide sustained energy and may lead to energy crashes.
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Flavored Yogurt:
- Flavored yogurts are noted for their potential high sugar content and the addition of artificial colors and flavors.
- The suggestion is to choose plain yogurt and add your own fruit and nuts for a healthier option that promotes slower digestion and increased satiety.
In conclusion, the article advocates for making informed and nutritious choices at breakfast to set a positive tone for the rest of the day and supports weight loss goals.