Can fasting for breakfast help you lose weight? 3 principles of healthy breakfast, light meals will keep you from gaining weight

Can I lose weight by skipping breakfast? 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.

For a perfect healthy breakfast for obese people, it is best to avoid fried, pan-fried, sauced and processed foods.

Healthy breakfast follows 3 principles

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 your body. It can not only help you lose weight, but also keep you away from the threat of diabetes.

As for how to eat a healthy breakfast? It is recommended to follow three principles: "1. Less processed food", "2. Less fried food, pan-fried food, and sauces" and "3. Less sugar".

[Doctor's reminder]: Try to avoid high-fat processed foods such as hot dogs, bacon, hash browns, and fried carrot cakes. If you can avoid putting salad dressing on toast and hamburgers, you can 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.

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.

6 tips for eating light breakfast to lose weight

As for the weight loss method of not eating after noon, it is similar to the fasting method and is also not good for health. However, it is recommended to refer to the "5:2 light meal weight loss method" popular in Europe and the United States. For 2 days a week, eat breakfast a little later, such as 9 to 10 o'clock, eat a more substantial meal, then skip lunch and eat dinner earlier. As long as you extend the intervals between meals, you can achieve the effect of burning fat.

1. Reduce 3 meals a day to 2 meals, and control the calorie intake within 1000-1400 calories.

2. Eat breakfast between 9 and 10 o'clock, and you can eat a bigger breakfast.

3. Carbohydrates such as rice and fruits can be eaten for breakfast.

4. Eat dinner between 6 and 7 o'clock and avoid midnight snacks. Eat only vegetables and protein for dinner.

5. You can consume high-quality fats such as nuts, fish, vegetable oils, etc. Fats are less likely to stimulate insulin secretion, but they are high in calories, so you should pay attention to the amount.

6. Go to bed early at night.