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When it comes to healthy eating and weight loss, eating breakfast should be a staple.  People assume that by cutting out breakfast, they can reduce their overall calorie consumption.  Although theoretically plausible, people who neglect breakfast often eat more food during the day and consequently find themselves in a positive energy balance (weight gain).  Studies have shown that eating breakfast can reduce persistent snacking throughout the day and overeating in your next meal.

Why is Breakfast so Important?

Breakfast is important for a few reasons, the first one being a great source of initial energy.  Your body has been fasting for 6-8 hours and requires some nutrients to replenish depleted stores.  Hence the word Break- Fast. Thus eating breakfast is great to start feeding the body energy and not relying on stores (although this may be enticing for weight loss, it will be counteractive as to be discussed).

By doing as the meal suggests, breaking the fast, you will turn the body out of starvation mode and into anabolism.  Studies have shown that if one goes for a long period of time without eating, they are more inclined to overindulge in their next meal or snacking throughout the day.  Remember when you go to the grocery store with an empty stomach? You usually come back with more items than you thought you needed…

Furthermore, people eat a healthy breakfast, are more inclined to eat healthy throughout the day.  People who make healthier breakfast choices tend to avoid unhealthy choices which can be high in trans fats and simple sugars.

Finally, people who eat breakfast seem to be in a better mood thereafter.  Why?  Your body is not in a fasted state anymore and your satiety levels have been filled.  Moreover, greater cognitive performance and awareness has been associated with eating breakfast.

What Should I Eat for Breakfast?

This is entirely dependent on your goals, but for someone who wants to lose weight they should try and stick with foods that low on the glycemic index (GI).  Food items that are low GI take longer to be fully absorbed into the bloodstream causing a slower rate of insulin increase.  This slow rate of insulin release and delayed digestion and absorption causes you to feel fuller – longer.

A second crucial aspect of what food to choose for breakfast is nutrient density.  I am not talking about the amount of calories per se, but also the amount of micronutrients contained within the food item.  By staying with foods containing high amounts of essential vitamins and minerals, you will be sure to obtain your daily requirements without having to eat the grocery store clean.

Below I have compiled a list of quick low calorie breakfast items that are easy to make and are great for maintaining satiety for hours after eating.  This way you will not be craving a mid morning snack!

Quick Low Calorie Breakfast Suggestions

½ cup of Quick Cut OatmealOatmeal breakfast cereal with berries

Stay clear of instant package oatmeal as they contain lots of processed sugar.  Get quick cut oats as they take about 90 seconds to cook in the microwave and are low on the glycemic index.  Garnish with raisins, cinnamon, or half a teaspoon of brown or cane sugar.

 

Yogurt and Berries

Simply prepare your berries the night before and leave in fridge overnight.  In the morning top the berries with a ½ cup of yogurt.  Add some bran flakes if you wish to get some extra crunch and add fibre.

 

Breakfast Smoothie

Need something you can eat on the go? Simply add milk, chopped banana, and some berries into a blender or a Magic Bullet.  Within seconds you have a nutritious smoothie that will be easy to drink on your daily commute.

 

Granola Bars

Don’t have time to make something for breakfast?  If you are one of those people who are last minute out the door, try and stock up on energy bars so that you have something you can eat at your convenience. One of the best bars in my opinion are Clif Bars – they are low in calories and claimed to be low on the GI scale.

 

Things to Avoid for Breakfast

I won’t explain them all in detail; however these processed foods are high on the glycemic index and will make you forage for food earlier than expected.  Try to avoid these common alternatives for a quick breakfast:

–          Doughnuts

–          Cookies

–          Croissants

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