Drinking high sugar coffee, not eating fiber, skipping meals or late breakfast can increase the feeling of hunger and craving, ineffective weight loss.
Breakfast can affect the level of energy, metabolism and feel hungry throughout the day. Here are some mistakes in breakfast that people want to lose weight should avoid.
Skip breakfast: People who fast after dinner to breakfast can be more hungry and burn less calories at the end of the day. They tend to eat a lot at lunch and dinner after fasting. This habit can cause more fat accumulation because the amount of calories loaded in the evening is less likely to consume.
Drink sugar with sugar: Coffee with fatty cream, syrup and topping types can ruin weight loss goals. A latte with flavor (about 240 ml) may contain about 24 g of sugar. The amount of additional sugar is too much related to weight gain, type 2 diabetes and heart disease. To achieve the goal of losing weight, obese people should drink pure coffee in the morning.
Eat less fiber: If you eat breakfast but feel hungry even though lunch may be due to lack of fiber. Fiber plays a role in gastrointestinal support, creating a feeling of fullness for a long time, thereby controlling weight better. Instead of choosing low -fiber foods such as sugars or cakes, obese people should prioritize fiber -rich options such as whole grains, whole bread or oatmeal. Add fruit to meals to increase fiber content.
Do not load enough protein: Protein is important for weight control because it will be full. When digested, protein is decomposed into amino acids and peptides, which stimulate the hormones that control appetite. Eating enough protein at breakfast can control hunger and reduce the total amount of calories consumed.
Depends on little nutritious junk food: French fries, biscuits, donuts are convenient, delicious, but they mainly contain hollow calories, fat and supplementary sugar. These dishes are almost no protein or fiber that makes people eat faster, more intake of calories, resulting in weight gain.
Do not supplement healthy fat: Ignoring fat at breakfast can hinder the process of weight loss. Because this nutrient feels full, slowing down the digestive process. Fat also supports the body to absorb some vitamins, which is an important ingredient in a balanced breakfast. Supplementing healthy fats such as avocado, nuts, olive oils not only helps control appetite but also benefits the heart.
Little drink: Drinking enough water is essential for overall health. Overweight people should drink water before eating to eat less and reduce calories consumption. Water also helps to enhance metabolism and promote fat burning.