5 Rules for Breakfast When You're Watching Your Weight

5 Rules for Breakfast When You're Watching Your Weight

Last update: 02 November, 2018

A high quality, nutritious breakfast will go a long way if you want to watch your weight and get your metabolism going. Maybe you’ve overlooked it for a long time, but it’s really irreplaceable. Here are 5 rules for breakfast!

Eating a quality breakfast every morning is key to keeping your weight in line. While it should be accompanied by other good habits, your first meal of the day is a determining factor in how your metabolism will work in the following hours.

The nutrients you get from breakfast are what your body will use as fuel. That’s why you don’t want to feed your body processed food, and why you really don’t want to skip it to “save calories.”

For years, the first meal of the day was ignored in all diets. However, people today are recognizing its importance and seeing it as the cornerstone of weight loss plans. 

So, what kind of breakfast do you need for it to be a good one? You don’t want to eat just anything. While you may be used to eating processed, pre-made food in the morning, choose healthy ingredients if you want to get the most out of it. If you’re looking to watch your weigh, then continue reading to learn about 5 simple rules for breakfast.

Why is breakfast important?

Eating a healthy breakfast is a habit that will help you have a high quality of life. Because of how it nourishes your body, it’s essential in speeding up your metabolism and supporting good physical and mental productivity.

Rules for breakfast.

Breakfast should consist of 25% of your daily calories. When you recharge your body like this in the morning, you’re enhancing its ability to burn calories and fat. Among other things, it’s the best way to control your appetite and keep you from being hungry during the day and night.

Other benefits of eating breakfast

  • Helps your body build muscle mass.
  • Reduces your stress and improves your emotional health.
  • Prevents eating disorders and nutrient deficiencies.
  • Prevents morning tiredness.
  • Improves your digestion.
  • Strengthens your immune system and reduces your risk of infection.
  • Enhances your concentration and protects your brain.

Rules for breakfast

Some people think that if they’re going to eat breakfast and watch their weight, then it’ll have to be very low in calories. In fact, some even think that it’s best to just skip it.

However, that doesn’t work. Those are two counterproductive decisions. Even if it seems like the best way to keep from gaining weight, the consequence eventually will not be what you’re looking for.

So, what should your breakfast be like if you’re watching your weight? Well, you don’t have to do anything crazy. All you have to do is pay attention to the total amount of calories and combinations of food. Here are some tips.

1. Consume fiber-rich food

Oatmeal with apples.

A few recommendations:

  • Whole grains
  • Leafy greens
  • Whole wheat bread
  • Quinoa
  • Fruit

2. Consume more protein

Many people don’t eat enough protein at breakfast because they’re afraid of overdoing it with calories. However, if that’s your issue, then protein is actually a macro nutrient you should add to your breakfast.

It will speed up your metabolism, which of course is important in weight loss. Plus, it is a vital part of increasing muscle mass and keeping your appetite under control.

Here are some healthy sources of protein:

  • Eggs
  • Avocado
  • Lean meat
  • Fish
  • Brown rice
  • Nuts and seeds
  • Spirulina
  • Bean sprouts
  • Legumes
  • Greek yogurt

3. Stay away from processed food

Supermarkets are invaded by hordes of processed foods that look healthy at first glance. Unfortunately, most of them have lost almost all of their nutrients and are high in sodium, which can affect both your weight and your health.

Try as much as possible to avoid these foods:

  • Deli meat and sausage
  • Pre-made pastries and bread
  • Sugary beverages
  • “Lite” products
  • Sugary cereal
  • Fruit in syrup and jams

4. Drink water

Good hydration is very powerful when your goal is to lose weight. First of all, it helps flush toxins out of your blood, which will improve your digestion and renal health. It will also give your energy.

  • Drink at least one glass of water first thing in the morning and another two glasses with breakfast.

5. Add healthy fat

Completely cutting fat out of your diet is not a good way to watch your weight. Yes, you should be careful not to eat too much of it, but the point is to eat “good” fat: unsaturated fat. There are many options for breakfast, in small portions of course.

Healthy fat: fish, eggs, avocado.

Choose foods like these:

  • Chia and flax seeds
  • Salmon and tuna
  • Almonds and walnuts
  • Olive oil
  • Avocado

How healthy is your breakfast? If you’re not meeting these rules for breakfast, then make some changes starting with tomorrow. The sooner you start eating better, the sooner you’ll see the difference in your shape and health.

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  • Warrilow A., Mellor D., McKune A., Pumpa K., Dietary fat, fibre, satiation, and satiety- a systematic review of acute studies. Eur J Clin Nutr, 2019. 73 (3): 333-344.