Studies show that making breakfast a daily habit can help you lose weight – and keep it off. Confirm for yourself by a quick search of many common websites if you want! Yes……fixing breakfast takes up precious time that’s in short supply in the morning rush. But there’s ample evidence that the simple act of eating breakfast — every day — is a big part of losing weight, lots of weight. People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved. According to many well-known dietitians, breakfast skippers replace calories during the day with mindless nibbling, bingeing at lunch and dinner. They set themselves up for failure. Eating breakfast is a daily habit for “successful losers” who belong to The National Weight Control Registry. These people have maintained a 30-pound (or more) weight loss for at least a year, and some as long as six years. After an overnight fast, eating breakfast allows the body to secrete certain enzymes that start adjusting your rate of metabolism. The body is smart, if there is no food….there is no need to crank up the “metabolism machinery”….there is no enzyme secretion….and if there is no enzyme secretion….the metabolism rate stays low. If you did not put any gas in your car or did not keep the pedal pressed, would it keep running? Or would it slow down?
What type of Breakfast is the best? If you eat foods with high energy density, such as bagels (equals 5 bread slices), or fatty fried food (bacon, hash browns) you rack up calories quickly. If you eat high-fiber, low-energy-density foods – such as oatmeal, strawberries, walnuts, and non-fat yogurt — you can eat more to feel fuller and get fewer calories. But to not feel hungry, a high protein breakfast has always helped most patients of Venture Weight Loss. Our Chief Medical Officer suggests a “Breakfast of Champions” (based on a 1200-1400 calorie daily weight loss diet) that packs a protein-punch for your morning while being low in carbs.
Total g and Calories from
Carbs Proteins Fats Tips
2 Hard-Boiled Eggs* 0 g/0 cal 12g/60 cal 0 g/0 cal Yellow adds cholesterol/fat
(*throw away the yellow part, high in fat and cholesterol, it is still cheaper than buying egg-whites only)
2 tablespoon Cottage Cheese 2 g/10 cal 3 g/15 cal 0 g/0 cal use low-fat
1 Whole Wheat Toast 13 g/65 cal 3 g/15 cal 1 g/10 cal look for 70-90 cal/slice
1 cup Non-Fat Greek Yogurt 7 g/35 cal 16 g/80 cal 0 g/0 cal read label on fruit -flavored
TOTAL 22 g/110 cal 34 g/170 cal 1 g/10 cal = 290 cal
You can add a fruit or a tablespoon of almond slices if you want. Read the label if you are eating a Non-Fat fruit Yogurt, carbs add fast. Remember to stay below 300-350 cal. Save a 100-120 calorie snack for mid-morning, or about 3 hrs after breakfast/ 3 hrs before lunch.
If you’d like to discuss your eating habits and learn how to lose weight quickly, call us today to set up an appointment with our experienced team!