Weight loss starts with breakfast! Fat comes from the mouth, remember the 4 principles of not eating fat

Does skipping breakfast make you fat? As the saying goes, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." This is exactly how important breakfast is. Doctors point out that eating breakfast is not only good for health, but also helps with weight loss. You should follow these four healthy principles when eating breakfast so that you don't gain weight the more you eat.

Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and an obesity specialist, pointed out that obesity has always been a nightmare for many people. It not only easily causes chronic diseases, but also affects the quality of life. Losing weight requires adjusting your diet and lifestyle habits, but skipping breakfast or not eating after noon are all wrong myths.

Skipping breakfast to lose weight is a myth

Generally speaking, people who skip breakfast for a long time are prone to constipation. The main reason is that from dinner to noon the next day, there is no gastrointestinal movement for about 12 hours, which makes defecation difficult. Some people skip breakfast to lose weight and only eat lunch at noon, which exceeds the body's tolerance for hunger, so they eat more at lunch, causing them to get fatter.

In fact, breakfast is the key to starting the body's energy for the day and cannot be skipped. Many patients in weight loss clinics do not eat more than the average person, but they just skip breakfast and look round. Therefore, those who want to lose weight are urged to still eat three meals a day normally, and a healthy breakfast can help lose weight.

Dr. Liu Bowen emphasized that skipping breakfast and eating the wrong breakfast are both incorrect dietary concepts. There may be many reasons why people skip breakfast, including: being too busy, having no time to eat or having no breakfast to eat; having no appetite, not wanting to eat or being unable to eat; not having this habit, and not dying from skipping breakfast; and losing weight.

4 Elements of Healthy Breakfast Vegetables

Breakfast calories account for more than one-third of the calories needed by the human body in a day. It is best if it contains high-quality protein, low fat and complex carbohydrates. Low GI foods and fiber-containing whole grains are absorbed slowly, which can stabilize blood sugar, help reduce excessive insulin secretion and reduce fat accumulation.

A healthy breakfast can improve memory, concentration, lower cholesterol, and increase fat burning. Foreign studies have shown that people who have successfully lost weight but hope not to gain weight again should eat breakfast at least four days a week, and the type of breakfast they choose must include the four major elements of whole grains, protein, fruits, and vegetables.

4 principles for a healthy breakfast without eating fat

• 1. Replace processed foods with fresh ingredients: For breakfast, you might as well replace processed foods such as ham, sausage, bacon, etc. with fresh foods.

• 2. The more colors of fruits and vegetables, the better: Increase the fiber quality and amount of fruits and vegetables, choose salads and vegetable sticks with more colors and varieties, and pair them with kiwifruit, papaya, etc. with high nutritional density.

• 3. Drink less sugar and less creamer: Choose sugar-free (high-fiber) soy milk and fresh vegetable and fruit juices. If you want to drink coffee, avoid adding sugar or creamer to prevent excessive intake of sugar and trans fatty acids.

• 4. Drink water before meals to increase satiety: If you want to lose weight, you can drink about 260 ml of boiled water or sugar-free tea before meals. If you put something in your stomach to make you feel full, you won’t eat too much and end up getting obese.

【Intimate Reminder】：

Try to cook your own meals at home as much as possible. This will help you better control your dietary goals, reduce eating out, and eat more healthily. It is also best to avoid eating fried foods. In addition to diet control, regular exercise is also important.