Is it necessary to eat breakfast? Eat real eggs, 6 tips to control weight without eating fat

People often say, "Eat breakfast like a king, it's the most important meal of the day." However, some people only have a cup of coffee and a dollop of cream for breakfast. Which one is better? According to a survey in the United States, the subjects maintained a healthy weight for many years, and more than 90% of them ate breakfast, and most of them ate a high-fiber breakfast with protein. American nutrition experts teach you 6 tips, including eating real "eggs", from breakfast to rich nutrition, which helps to control good weight.

Study: More than 90% of healthy thin people eat breakfast

Nowadays, many people adopt intermittent fasting and skip breakfast in order to lose weight. In addition, the ketogenic diet is also very popular. Some people only drink a cup of coffee with coconut oil or cream as breakfast. To explore whether breakfast is important and what should we eat for breakfast? So, in 2015, researchers from the Food & Brand Lab at Cornell University in the United States conducted a survey on 147 people who had maintained a healthy weight for many years and could be described as healthy thin people. They did not rely on dieting or put in much effort. The researchers investigated their breakfast habits and found that only 4% of people did not eat breakfast. In other words, 96% of people would eat breakfast, and their breakfast mainly consisted of high-fiber and high-protein food.

A high-fiber, high-protein breakfast may be the most important investment you can make for your waistline.

David, New York Times bestselling author and nutrition and health editor for ABC News. In fact, a high-fiber, high-protein breakfast may be the most important investment you can make for your waistline, says David Zinczenko in his new book, The Sugar Crisis. Here are 6 tips that not only help you get a rich breakfast nutrition, but also help you maintain a healthy weight without adding too much burden to your body:

【6 tips for a healthy breakfast】

1. Do not exceed the safety range:

Every meal of yours, including breakfast, should contain no added sugar for the first 14 days and should have at least the same amount of fiber and sugar.

2. Eat as much fiber as possible:

It is recommended that breakfast only account for 21% of the total fiber intake for the day, lunch is 30%, and dinner is 40%. It may be helpful to adjust the proportions accordingly. The recommendation comes from a study conducted by a US food industry company, which surveyed nearly 11,000 adults and found that those who ate 3 to 4 grams of fiber for breakfast had a total fiber intake of 40% more than others in a day.

3. Don’t forget protein:

While the sugar-to-fiber ratio is the most important consideration, there's plenty of evidence that a protein-rich breakfast can help curb cravings and reduce overall calorie intake throughout the day. So don't be afraid to order a three-egg omelette for breakfast. In 2013, Israel conducted a study on type 2 diabetes and found that people who ate a large, protein-rich breakfast were better able to control their blood sugar and blood pressure and reduce the chance of taking diabetes medications; if the breakfast was small and low in protein, the chance of increasing medication was higher.

4. Burn as many calories as possible:

The function of protein is not only to stabilize blood sugar, it can also make your metabolic system more active and increase metabolic rate. In 2015, a study from the University of Arkansas found that young people who ate a protein-containing breakfast were not only less hungry, but also burned more calories and broke down more fat than those who only ate a carbohydrate-containing breakfast.

A recent study found that exercising before breakfast burns more calories than exercising after lunch.

5. Exercise before eating:

A recent study found that exercising before breakfast burns more calories than exercising after lunch. Belgian scientists divided young men into two groups and asked them to consume 30% more calories and 50% more fat than usual. One group exercised in the afternoon, while the other exercised before breakfast.

People who exercise in the afternoon gain significant weight. After all, no matter what kind of exercise you are used to doing, consuming 30% more calories is a significant increase. But the amazing thing is that although they increased their calorie intake by the same amount, those who exercised before breakfast did not gain weight at all, their insulin levels remained within a healthy range, and they burned more fat in a day than the other group.

6. Eat real eggs:

While breakfast sandwiches are a great low-sugar, high-protein option, it's definitely better to eat real food. The foamy yellow stuff you often see in fast-food breakfast sandwiches isn’t real egg. It’s made from something called “egg blend,” which has an ingredient list that looks like hairspray and often contains propylene glycol, the same ingredient used in antifreeze. In fact, real eggs are the healthier choice.

A study in the International Journal of Obesity compared people who ate a bagel for breakfast with those who ate a bagel and two eggs. People who ate two more eggs a day were more likely to stick to the diet because the eggs provided a feeling of fullness. The good news is that ordering real eggs isn’t that difficult—just ask your server! Next time you order food at a fast food restaurant, tell the waiter you want a "Rounded Egg"; or when you go to a restaurant, say you want an "egg cracked on the grill."

Quick homemade breakfast green smoothie. (Pictures are for illustration only)

【Quick Homemade Breakfast】

« Creamy Peanut Butter Raspberry Oatmeal

Ingredients: ½ cup rolled oats, cooked in water, 2 tablespoons natural creamy peanut butter, ½ cup raspberries.

Calories: 373 kcal.

Nutritional analysis: 10 grams of fat (including 3 grams of saturated fat), 6 grams of natural sugars, 11 grams of fiber, 14 grams of protein, and 157 mg of sodium.

Protein Muffins

Ingredients: 1 medium banana, 2 eggs, beaten, 2 tablespoons ground flax seeds, ⅓ cup Bob's Red Mill oat bran cereal, cooked with 1 tablespoon coconut oil (serves 2).

Calories: 286 kcal.

Nutritional analysis: 14.6 grams of fat (including 7.9 grams of saturated fat), 7.7 grams of natural sugars, 6.9 grams of fiber, 11 grams of protein, and 64 milligrams of sodium.

Green Smoothie

Ingredients: ¼ cup silken tofu, 2 kale leaves, stems removed, ½ frozen banana, 1 cup unsweetened almond milk, 2 tablespoons chia seeds.

Calories: 363 kcal.

Nutritional analysis: 14 grams of fat (including 4 grams of saturated fat), 10 grams of natural sugars, 13 grams of fiber, 13 grams of protein, 77 mg of sodium.