Morning eating choices are an important foundation for your diet. Your choice of a smart breakfast is a powerful declaration of your personal intent to pursue your weight loss goals throughout the day. However, poor breakfast decisions set a weak foundation and put you at a perpetual disadvantage, both in terms of your energy level and your psychological resolve to succeed with your diet. Success begets success, and your first big dietary win of each day should begin with a great breakfast.
Here are 7 breakfast tips for weight loss:
1) Sleep Better, Eat Better
It’s much easier to make good choices (and avoid bad ones) when your body and mind are adequately rested. To maximize your chance at successful, healthy weight loss, you should wake up optimistic and excited to face the first challenges of the day. The duration of a healthy night’s sleep varies from individual to individual. A Medifast certified counselor can work with you to quantify your sleep requirements, along with various other personal metrics that are relevant to your weight loss goals.
2) Eat Foods High in Resistant Starch
Resistant starch is a type of fiber that, when consumed, promotes fat burning and reduced appetite throughout the day. Resistant starch can be found in oats, grains, bananas, and potatoes.
3) Use Egg Beaters or Egg Whites in Your Breakfast Recipes
Eggs contain a certain set of amino acids (the building blocks of protein) that your body cannot make on its own. Using egg whites or Egg Beaters (processed, pasteurized egg whites) in your recipes lets you to benefit from egg-based nutrition without the high caloric and fat intake. In order to keep your hunger at bay, it’s important to incorporate a source of protein at every meal. Eggs are a highly versatile food and can fill your protein requirement in a variety of satisfying ways.
4) Choose Oatmeal over Cereal
There’s nothing wrong with having cereal for breakfast, (see number 6 on this list) but when you have the option, oatmeal is usually the better choice for weight loss. Studies show that individuals who have oatmeal for breakfast often feel more energetic and less hungry. Top your oatmeal with bananas to create a simple, high-power breakfast that will help you lose weight.
5) Make Breakfast One of Your Larger Meals
Your breakfast should be rich in protein and should contain a good share of your carbs and calories for the day. If you’re following a Medifast 5 1 plan, then your breakfast should contain at least 400 calories. Visit a Medifast Weight Control Center and/or find a qualified Medifast Health Coach to help iron out the finer details, but in general, keep your breakfast substantial.
6) Choose a Whole Wheat Cereal with Larger Flakes
A full bowl of cereal with large flakes is less dense than cereals with smaller flakes; it takes less to fill your bowl. Whole-wheat cereals are optimal. In fact, all of your carbs should be coming from whole-wheat sources, but you should still limit your overall carb intake. Connecting with a Medifast certified counselor can help you plot out a carb intake plan suited to your unique needs.
7) Peanut Butter Toast
Rich in fat and calories, peanut butter is not generally your friend when you’re trying to lose weight. But if you’re a peanut butter enthusiast, don’t fret. The morning is an opportune time to satisfy your peanut butter fix. A heavier caloric intake is ok for your morning meal, and peanut butter is rich in peptide YY, which makes you feel full. As a rule, whenever you deal with peanut butter, be sure to watch your quantity, as just two tablespoons pack a whopping 190 calories.
When choosing the ideal breakfast for your weight loss regimen, choose foods that will keep you energized and not hungry. Eggs, oats, bananas, and whole grain cereals are great breakfast choices, as is peanut butter in careful quantities. Find more information, expert advice, and coaching at your local Medifast Weight Control Center.