Don't forget to eat high-fiber and high-protein foods for breakfast to lose weight

Three meals a day are essential for healthy weight loss! In order to lose weight quickly, many people will automatically skip breakfast and eat it together with lunch, or simply skip dinner and eat a big breakfast the next day. Nutritionists remind you that eating three meals at regular times and in regular amounts is the only way to control your diet for weight loss, especially since breakfast is the source of energy for the whole day. Intake of high-fiber, high-protein foods not only helps in weight loss, but also prevents symptoms of lack of energy and drowsiness caused by foods with a high glycemic index, such as milk tea and hamburgers.

NG breakfast becomes a weight loss nightmare

Huang Yahui, a nutritionist at the Peace Women's and Children's Hospital of Taipei City, said that many studies have confirmed that eating breakfast every day is the key to improving concentration throughout the day, and eating breakfast wisely can also avoid consuming too many calories and increasing the risk of obesity.

Nutritionist Huang Yahui mentioned that many office workers, in order to seek convenience and speed, often choose high-starch, high-fat foods such as bacon pancakes, scallion pancakes or potato pancakes and egg burgers as their staple breakfast, and pair them with high-sugar beverages such as milk tea and black tea. Not only do they consume too many calories, affecting their weight loss plans, but they also increase their glycemic index in a short period of time, making them drowsy during the day.

How to eat breakfast to lose weight?

If you want to eat healthily without taking in too many calories, it is recommended that you start by examining your breakfast. The correct breakfast should first consider the gastrointestinal condition. You can drink a glass of warm water to warm your stomach when you get up early, and then take in high-fiber, high-protein foods, such as fruits with a low glycemic index, whole grain brown rice, soy milk, low-fat milk, boiled eggs, etc., which are all good choices.

According to research, eating more high-fiber foods can promote intestinal motility, improve gastrointestinal function, and prevent constipation; it can also reduce the blood sugar response, avoid the increase in blood sugar levels after meals, and make people feel weak; most importantly, it can control weight and help lose weight.

In addition, when losing weight, you should eat breakfast wisely. You must not skip it completely, so as not to reduce the body's metabolic rate. But you also cannot eat too much, such as rice balls, omelets, fruits, soy milk, etc., which will not only increase the burden on the gastrointestinal tract, but also delay lunch time. In a vicious cycle, even dinner will be delayed. Eating before going to bed will make you fat easily. It is recommended to eat until you are 70% full.

Nutritionist Huang Yahui added that depending on each person's lifestyle, if you move your breakfast time forward, your body's metabolic function will start earlier. It is best not to have a snack between breakfast and lunch. Both brunch and lunch are enemies of weight loss. If you eat breakfast later, you can reduce the portion appropriately.