Despite breakfast often being touted as “the most important meal of the day,” it may not be as important for weight loss as previously thought. The BMJ (British Medical Journal) examine the effect of regular breakfast consumption on weight change and energy intake in people living in high-income countries.
The study suggested that the addition of breakfast might not be a good strategy for weight loss, regardless of established breakfast habit. Caution is needed when recommending breakfast for weight loss in adults, as it could have the opposite effect.
Obesity is considered to be one of the defining health issues of this time and is recognised as the most prevalent form of malnutrition worldwide, with rapidly increasing rates globally.
Here are 5 breakfast foods you must rule out for weight loss:
1.) Sugary Drinks, Packaged Juices
Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on the planet. Fruit juices, especially the packaged ones, are laden with hidden sugar, which makes it one of the worst options for breakfast. Full of concentrated sugar and barely any protein, or good quality fibre(since the pulp is removed in most cases), these juices and other sugary drinks tend to trigger your hunger even before you’re ready for lunch, and also add unwanted liquid calories to your day.
2.) French Fries and Potato Chips
Whole potatoes are healthy and filling, but French fries and potato chips are not. They are very high in calories, and it’s easy to eat way too many of them. In observational studies, consuming French fries and potato chips has been linked to weight gain. One study even found that potato chips may contribute to more weight gain per serving than any other food. What’s more, baked, roasted or fried potatoes may contain cancer-causing substances called acrylamides. Therefore, it’s best to eat plain, boiled potatoes.
3.) Cookies, Cakes and Pastries
Cookies, cakes and pastries made of refined flour or processed flour are full of bad quality carbohydrates. They contain negligible fiber content and have bare minimal nutrients. The excessive sugar content is another reason why they are a strict no-no.
4.) White Bread
White bread is highly refined and often contains a lot of added sugar. It is high on the glycemic index and can spike your blood sugar levels that may hamper your metabolism and make you feel hungry soon. Ditch white bread and choose whole grain or multigrain bread instead. Stuffed whole wheat rotis are also a good alternative.
5.) Flavoured Yogurt
When yogurt is mixed with artificial flavours and sweeteners, it may do more harm than good. The added sugar makes you pile on unnecessary calories. Instead of opting for packaged flavoured yogurt, use plain yogurt and add fresh and seasonal fruits to spruce it up.
The worst foods for weight loss are highly processed junk foods. These foods are typically loaded with added sugar, refined wheat and/or added fats.