People who start their day on empty are 75 percent more likely to be overweight than regular morning eaters. Follow our guide to rethink your morning meal.
Despite what your barista says, coffee, even with all that milk and sugar, isn't a meal. Your brain needs certain nutrients early on for all-day concentration and problem solving. Shoot for getting 25 to 30 percent of your daily calories at breakfast: about 400 if you're trying to lose, 500 if you're maintaining or 625 if you're very active. Here's the ideal breakdown:
53 Percent of your morning meal should consist of carbohydrates-but simple carbs (muffins, doughnuts, sweetened cereal) are a no-go: They burn fast and trigger crashes and cravings. Instead, opt for complex ones (oatmeal and whole-wheat bread) that are high in hunger-fighting fiber, digest slowly, and give you sustained energy. Your goal = 35 to 65 g carbs; 6 g fiber. Go for the heart-healthy unsaturated fats found in nut butters or whole nuts, avocado and olive oil. Avoid the saturated fat in butter, bacon and full-fat cheese. Fat digests slowly, preventing those mid-morning munchie attacks. Your goal = 7 to 15 g fat. The final component to your morning meal is protein. You should aim for 20 percent Protein. Protein makes you feel full longer. You may need to combine multiple sources (e.g., egg whites, greek or nonfat yogurt or skim milk) to get enough. Your goal = 15 to 25 g protein. Excuses? 30 percent of people said they skip breakfast at least once a week. Cop-Out #1: You're on a diet.
Friendly reminder: Shunning breakfast can lead to weight gain. It makes you more likely to snack impulsively later. But beginning your day with healthful foods helps steady your blood sugar level and regulate hunger hormones, which means you munch less and curb weight creep. Cop-Out #2: You have zero a.m. appetite.
That's fine. Start small, then. Have a wedge of cheese or a piece of fruit, and build from there over time. It will reset your internal hunger clock and eventually train your body to want food in the morning. Cop-Out #3: You work out first thing.
Worried about getting hit with stomach cramps? Split up your meal: Have a fast-digesting carb-rich snack such as a banana 30 minutes before the gym; afterward, finish up with some fat and protein to keep your metabolism stoked. Keeping your metabolism stoked with breakfast will help jumpstart your morning and can lead to better concentration and focus throughout the day. Keep your body healthy with a good breakfast.
