They say it's the most important meal of the day, but it's easy to skip breakfast altogether with hectic work schedules and getting the kids out the door for school. But breakfast is an important meal for an energy boost to kick off the day, especially if you're on a mission to lose weight. We spoke to dietitian Susie Burrell about the importance of breakfast and her top tips to help on those busy mornings.
Breakfast is when we literally break our overnight fast and Burrell says going for a fiber-rich option is best. "It fuels the body and the brain for the day ahead and helps to control your appetite throughout the day. Not having the right start to the day can have a knock-on effect to concentration levels and productivity."
When it comes to weight loss, if you think skipping breakfast is a good way to skip a few calories, think again. "While there is some evidence that an extended overnight fast can be beneficial for weight loss, this is only for a specific group of people," says Burrell. "For the average person, starting the day with a nutritious breakfast relatively early in the day helps to boost your metabolic rate, which supports weight loss. Eating a well-balanced breakfast can also help to control appetite later in the day and the propensity to seek out extra snacks throughout the morning."
Mornings are tough and it's hard to think up some delicious, healthy recipes before you've even had a coffee. So what are some good, quick breakfasts that can be whipped up in no time? Burrell says that there are many different ways to still get through the mornings and make sure you're getting your breakfast without having to make a meal on the stove.
"For a quick breakfast, you can try having a fruit smoothie that only requires cutting up some fruit and blitzing it all together. A latte and a piece of fruit is also a simple on-the-go breakfast. By making your coffee to-go at home it allows you to manage your calorie intake via the milk you use and the size you opt for," she says.
"A portable breakfast of oats [is a good idea] to try when you're having a disorganized and busy morning. They are a good source of fiber, whole grains, and protein." But if oats aren't for you and you've been thinking about going carb-free Keto style, Burrell says it can be difficult to follow this popular meal plan in the long term.
"Carbs are not essentially a bad food source to include in your meal every morning," she says. "Carbs offer essential B group vitamins and fiber to help keep the digestive system healthy, your energy levels up, and your memory sharp, alert, and active for the day ahead. Like with any diet, if you are keen to try it, then do so, but listen to your body and make sure you are getting the right nutrients you need."
This article was originally written by Alex Lilly. For more, check out our sister site, Now to Love.