Breakfast diet for weight loss

Many people skip breakfast because they don’t want to eat in the morning. However, that might change if they knew it could help you lose weight 2.5 times faster. In this article, I’m going to reveal some secrets about how breakfast can help you shred some fat.

Weight loss

Breakfast may in fact be the most important meal for weight loss according to a number of studies. Despite different results, the overall trend shows that those who eat breakfast are less overweight. Most people who have successfully lost weight admit to the benefits of breakfast. In some cases, this is despite the fact that the number of total calories can seem higher.

One of the most noticeable pieces of research lasted 12 weeks and compared the effects of breakfast on two groups of women. The first group ate the majority of their calories for breakfast and lunch, whereas the second group opted for higher calorie lunches and dinners. After 12 weeks, the first group lost 2.5 x more fat than the second.

Why?

There are three important reasons. The first reason is that breakfast fits in with our circadian rhythm. You may have already heard something about this phenomenon. Essentially, every activity we do throughout the day has an optimal time to be performed depending on the time and season.

The first reason is that breakfast fits in with our circadian rhythm. You may have already heard something about this phenomenon. Essentially, every activity we do throughout the day has an optimal time to be performed depending on the time and season.

The second is that breakfast has a positive effect on our hormones. For example, after eating breakfast, ghrelin (a hormone secreted in the stomach to regulate appetite) levels decrease. If ghrelin increases, then so does your appetite. Unfortunately, the same can’t be said with leptin – one of the key hormones for losing fat.

Thirdly, it’s been observed that those who eat breakfast tend to eat a better quality and healthier diet throughout the rest of the day i.e. eat more fruits and vegetables with less fast food.

So, the recommendation is to eat more in the first half of the day if you’re looking to lose weight.

Protein is Extremely Satiating

In the morning, you need to consume carbohydrates in order to have energy during the day. In addition, carbohydrates help secrete the ‘happiness hormone’ serotonin. So, in the morning it’s recommended to eat more carbohydrates and place the bulk of your protein in the evening. Yet, in the morning, I suggest that you eat also protein,. This isn’t just for if you want to build muscles, but also if you’re struggling with weight loss.

Why?

There have been a number of comparisons between protein and a reduced appetite. Therefore, for those who eat protein throughout the entire day it will be easier to refrain from binging on unhealthy foods. This is largely due to the hormones that affect our appetite. Even after a brain scan, those who ate a large amount of protein showed low levels of activation in the areas associated with food taste and aroma. In this case, it isn’t necessary to talk about the specifics of how much protein you need at each meal. The most important thing to remember is to eat protein as well as carbohydrates for breakfast.

What if I Still Don’t Want to Eat Breakfast?

The two most common excuses for not wanting to eat breakfast are:

1. I don’t have time
2. I don’t want to

I understand that many people are in a hurry in the morning and cannot get up any earlier to have breakfast. In that case, it’s advised that you eat when you arrive at or on the way to work. If your goal is to lose weight, then you need to look for solutions to eat as soon as possible.

Some people don’t want to eat breakfast because they eat too late the evening. For several days, try not to eat too late in the evening to increase your appetite for the morning. The first few days will be the most difficult, but it will become easier  after time. Try this for at least 21 days before deciding if it works for you or not.

What to Eat if You’re in a Hurry

In the morning, if you need to rush and don’t have time to eat properly, then you need to prepare something in advance that you can quickly grab and eat at work or even on the way. Here are some examples:

• Bananas or other fruits
• Low-fat yogurts
• Sandwiches
• Nuts and dried fruit mixes
• Protein shake
• Smoothie

If you take anything from this article, then it’s that you need to eat breakfast. This is especially true if you are overweight and are looking to become healthier. Breakfast will not only fill you up, but help you make better choices for the rest of the day. It’s an important part of your journey to optimal health so make sure you make use of it.