Skipping breakfast to lose weight? Instead of reducing it, the risk of diabetes and hypertension increases!

Many people always tell themselves to eat less as much as possible when they are losing weight, especially if they accidentally break the rules the night before and eat a large plate of white sauce baked lasagna, double cheese seafood pizza, and super rich brownie with double scoops of vanilla ice cream. When they wake up the next morning, even if the food in their stomach has been digested long ago, the strong feeling of guilt still weighs heavy on their body. Eat breakfast? It’s better to forget it!

In Taiwan, one out of every three obese people skips breakfast in order to lose weight. However, if you want to lose weight by skipping breakfast and reducing calorie intake, it will not only affect your concentration and reduce your work efficiency, but you may also gain weight and hurt your body!

Do you feel okay skipping breakfast? Long-term risk of chronic diseases

An 18-year follow-up study in the United States on breakfast habits and metabolic disease risks among young people showed that participants who ate breakfast less than three days a week gained an average of 1.9 kg more weight than those who ate breakfast four to six days a week. In addition, in the experiment, the more frequently the subjects ate breakfast, the lower their risk of obesity, abdominal obesity, hypertension, type 2 diabetes and metabolic syndrome. This shows that eating breakfast is closely related to reducing the risk of obesity and metabolic diseases.

Eating breakfast has many benefits. Not only can it make weight loss more efficient and maintain energy and concentration throughout the day, the American Heart Association also points out that developing good breakfast habits can reduce the risk of heart disease, stroke or other cardiovascular diseases.

Must-eat "protein" - eggs, soy milk, and dairy products! Prolong the feeling of fullness and suppress appetite

Eating adequate protein for breakfast can increase satiety, delay hunger, and effectively suppress the desire to eat snacks. In addition, studies have shown that people who eat sufficient protein for breakfast continuously have significantly lower activity in the appetite-stimulating areas of the brain, and their hunger-causing ghrelin concentrations decrease, while the appetite-suppressing hormone PYY increases, which can also reduce the urge to eat high-fat snacks in the afternoon.

How to get enough protein at breakfast?

Nutritionist Cai Yixuan provides you with a few tips to simply increase the high-quality protein in your breakfast:

1. Eat an extra egg for breakfast

2. Replace white toast with oatmeal and fresh milk

3. Replace the milk tea made with creamer at the breakfast shop with soy milk or fresh milk tea (remember to order sugar-free or lightly sugared!)

4. Greek yogurt (or other low-sugar yogurt) with diced fruit and nuts

5. Vegetarians can choose more soy products, such as tofu, bean curd, and salty soy milk, which are good sources of protein.

In addition to choosing the right protein for breakfast, don’t forget to pair it with fruits and vegetables and non-refined staple foods (such as oatmeal, whole-wheat steamed bread, and baked sweet potatoes) to increase your daily dietary fiber intake. This will not only increase your sense of fullness, but also promote gastrointestinal motility and help defecation!