Can fasting for breakfast help you lose weight? What a big misunderstanding! Doctor: Three principles of healthy breakfast can help you lose weight and stay away from diabetes

Will you get fatter or thinner if you skip breakfast? Some people believe that skipping breakfast can allow fat to continue burning, but skipping breakfast may also cause hypoglycemia or emotional stress due to the large amount of activity in the morning. Doctors point out that weight loss requires adjustments to eating and living habits, but skipping breakfast or not eating after noon are all wrong myths. Especially fasting for weight loss will slow down the body's metabolism throughout the day, which is not conducive to weight loss in the long run and can easily lead to weight gain.

Liu Bowen, executive director of the Taiwan Obesity Prevention and Health Education Association and a weight loss specialist, pointed out that eating properly and exercising more are the only way to successfully lose weight. However, weight loss clinics often find that many people who want to lose weight believe that "skipping breakfast can help them lose weight." Although the human body will lose weight without eating, this is an unhealthy way to lose weight.

Fasting for breakfast can help you lose weight and gain weight again

Fasting for breakfast can easily lead to weight regain, mainly because morning is the time of the day when metabolism is fastest and physical energy is consumed. If you skip breakfast, when calories are consumed quickly, you will naturally feel hungry. Once you resume eating, it will be a vicious cycle to increase food intake. In this way, you will not lose weight and your fat ratio will increase.

As for a perfect balanced breakfast, it should include whole grains and root vegetables, beans, fish, meat, eggs, milk, lettuce salad and fruits, but it is difficult for most people to prepare it. Therefore, an ideal beginner breakfast should at least include whole grains, root vegetables, beans, fish, meat and eggs, such as whole wheat toast with eggs, and a cup of reduced-sugar soy milk. Soy milk can be replaced with low-fat milk or yogurt.

Eating a healthy breakfast is good for the body. It can not only help you lose weight, but also eat three meals a day normally to avoid fluctuations in blood sugar and keep you away from the threat of diabetes.

Dr. Liu Boen emphasized that although reducing calories is the most basic concept of weight loss, if you must eat less, it is best not to give up breakfast, so as to avoid low blood sugar throughout the morning, lack of physical strength, and inability to do anything well. Eating a healthy breakfast is good for the body. Not only can it help you lose weight, but eating three meals a day normally can also prevent blood sugar from fluctuating and keep you away from the threat of diabetes.

Healthy breakfast follows 3 principles

1. Eat less processed foods: Try to avoid high-fat processed foods such as hot dogs, bacon, fried hash browns, and fried carrot cakes.

2. Eat less fried food and sauces: You can avoid putting salad dressing on toast and hamburgers, which can also save 30 to 50 calories. In addition, it is best to eat salad dressings by dipping them in so that you don’t swallow all the sauce.

3. Less sugar: Choose sugar-free (high-fiber) soy milk and fresh vegetable and fruit juices; if you drink coffee, avoid adding sugar or creamer to avoid consuming too much sugar and trans fatty acids.

【Slimming breakfast/Apple kiwi oatmeal porridge】

Ingredients: 1 kiwi, half an apple, half a bowl of quick-cooking oatmeal.

Method: Wash and peel the kiwi, cut into small pieces and set aside. Wash the apples and cut into small pieces with the skin. Add 500cc of water to oatmeal and apples and bring to a boil over high heat, then turn off the heat. Wait until the temperature drops to a comfortable level before adding the kiwi.

Nutritional analysis: Kiwi fruit has a high nutritional density; apples are rich in pectin, which helps control weight and makes you feel full; and quick-cooking oatmeal is ideal as a quick breakfast.