Weight loss can be achieved by steering clear of some foods and eating more nutritious options. It’s important to eat the right balance of macronutrients, including carbohydrates, protein and fats. But an expert has revealed that there’s a time of day when those on a diet should not eat carbs. If you’re looking to lose weight it’s key to avoid eating refined carbohydrates at breakfast time.
Refined carbohydrates include such foods as white bread and pastries. They may make for a tasty breakfast but they won’t set you up adequately for the day.
“The most important time to eat a balanced meal is at breakfast so you fuel up for the day and maintain steady blood sugar,” Shauna Sacco, a registered dietitian and certified personal trainer in Houston, told PopSugar.
“It can be hard to find good breakfast options because we’re often on the go or indulging in sweeter options like pancakes.”
It’s key dieters eat food that will keep them energised and fuller for longer so they won’t feel the need to snack later on.
Protein will help do this, especially when combined with good carbs at breakfast.
According to the Institute of Food Technologists, high-protein breakfasts lower the amount of ghrelin – a hormone that stimulates a feeling of hunger – in the bloodstream more efficiently that breakfasts packed with carbs.
Protein should make up 15 to 20 per cent of a breakfast (roughly 13-20g of protein). Consider eggs, nuts, seeds, dairy products and soy milk.
Harry Jameson, Elite Performance Coach advised the benefits of a high-protein breakfast will “regulate blood sugar and energy levels throughout the day, and avoid rapid peaks and troughs of energy.”
“Eating a breakfast rich in protein significantly improves appetite control and may help women to avoid overeating later in the day,” Kevin C. Maki, a lead researcher in a University of Missouri, Columbia weight loss study, added.
As for the carbs you can eat first thing, Harvard Medical School advises that complex carbohydrates are much better for you.
For instance, steel-cut oatmeal, boxed whole-grain cereals, or whole-grain toast supplemented with fresh or dried fruit are much better than refined carbs.
Whole grain-filled breakfast can help prevent cardiovascular disease, help you feel awake, and may improve alertness and memory.
In order to get the most out a diet plan, be sure to eat breakfast within one hour of waking up in order to maintain your circadian rhythm and boost your metabolism.
Studies have shown eating breakfast early can prolong the time between meals, meaning hunger strikes later in the day and cutting out snack temptations.
Hopefully, this means dieters won’t go on to make bad eating choices for lunch and dinner.