- There’s even more evidence that skipping breakfast might help you lose weight
- 30 Unhealthy Foods You Mistake As Healthy and Their Swaps – Saturday Strategy
- ADDING FRUITS / VEGETABLES WITH YOUR BREAKFAST
- DON’T FORGET YOUR PROTEIN
- OTHER HEALTHY ENERGIZING CARBOHYDRATES
- The Truth About Breakfast and Weight Loss
- The Simple Key to Deciding Whether Breakfast Is for You
- How to Build a Smart Breakfast (if You’re Eating One)
- Here are a few best superfoods you can eat empty stomach:
- 38 Nutrition Experts Reveal Their Favorite Things To Eat For Breakfast
There’s even more evidence that skipping breakfast might help you lose weight
- New research has found that people who skip breakfast tend to weigh 1lb less than those who eat a morning meal.
- The findings contradict claims that forgoing breakfast leads to snacking more later in the day.
- The researchers say that those who are trying to lose weight should not necessarily eat breakfast if they don’t want to.
Many of us grew up being told breakfast is the most important meal of the day. However, there’s now even more evidence that this may not be the case.
In what may be sad news for lovers of eggs, avocado, and oatmeal, a new study has concluded that people who skip breakfast tend to weigh less than those who eat a morning meal.
The research, conducted by Monash University in Melbourne, Australia and published in the British Medical Journal, found that skipping breakfast could help people lose weight.
Researchers analysed 13 randomised studies related to breakfast and weight in high income countries.
They found that those who eat breakfast consume significantly more calories overall than those who forgo the morning meal — breakfast-skippers were found to consume 260 fewer calories per day.
Read more: A stockbroker turned personal trainer tells us why breakfast actually isn’t the most important meal of the day
The findings fly in the face of the common consensus that skipping breakfast only leads to snacking on calorie-dense, less sustaining snacks later in the day.
Indeed, the NHS claims that: “Research suggests people who eat breakfast are slimmer because they tend to eat less during the day — particularly fewer high-calorie snacks.”
The British Dietetic Association (BDA) adds that research shows that “people who eat breakfast have more balanced diets than those who skip it, are less likely to be overweight, (and) lose weight more successfully if overweight.”
Breakfast advocates often claim that eating in the morning means they burn more calories over the course of the day, but the new research disproves this theory, too.
Breakfast may not be all it’s cracked up to be.
The analysis found that the basal metabolic rate of breakfast-eaters was no higher than breakfast-skippers.
After comparing all 13 studies, the researchers found that people who skipped breakfast weighed 1lb less than those who ate a morning meal — although weight alone isn’t a complete judge of health.
The researchers noted that breakfast has, in fact, been shown to have other benefits such as improving concentration, so further research is needed into the subject.
However, they wrote: “This study suggests that the addition of breakfast might not be a good strategy for weight loss, regardless of established breakfast habit.”
They went on to say that “caution is needed when recommending breakfast for weight loss in adults, as it could have the opposite effect.”
“While breakfast has been advocated as the most important meal of the day in the media since 1917, there is a paucity of evidence to support breakfast consumption as a strategy to achieve weight loss.”
Read more: Getting too hungry could be stopping you from losing weight, according to a personal trainer
According to The Independent, Dr Frankie Phillips, registered dietician for the British Dietetic Association, told Press Assocation: “Whilst some studies do show that people who eat breakfast tend to be a healthier weight, there is no clear benefit of starting to eat breakfast just as a tool to lose weight. The study shows that simply having breakfast isn’t a magic recipe for weight loss for everyone.
“If you do enjoy breakfast, don’t stop, but take a look at what you are having.”
He added that breakfast “has the potential to be one of the easiest times of the day to eat a balanced meal, and to meet a number of nutrition targets.”
“So a simple breakfast of wholegrain cereal and milk with a glass of unsweetened fruit juice and a cup of tea provides protein, fibre, a raft of vitamins and minerals, and plant phytochemicals,” he said.
A nutritious breakfast has lots of health benefits. Yulia Sverdlova/
The new research comes just after Hollywood personal trainer and physical therapist David Higgins told INSIDER he believes breakfast is overrated.
Read more: Margot Robbie’s personal trainer thinks breakfast is overrated, and he says there are 2 clear benefits to fasting in the morning
Higgins pointed out that the saying “breakfast is the most important meal of the day” originated as a marketing campaign for a food company which sold eggs and bacon.
The trainer to stars such as Margot Robbie, Claudia Schiffer, and Colin Firth is an advocate of time-restricted eating, also known as intermittent fasting, whereby you limit your window of consumption to, ideally, eight hours.
For some people this means skipping breakfast, but for others it can be eating your final food of the day in the afternoon.
They first recruited 12 healthy, active young men and asked them to report to the university’s exercise lab on three separate mornings. On one morning, the men ate a hearty, 430-calorie bowl of oatmeal and rested for several hours.
Another morning, they swallowed the same porridge before riding a bike moderately for an hour.
On a third visit, they skipped the porridge but rode the bike, not eating at all until lunch.
Each time, the men stayed at the lab through lunch, eating as much or little at that meal as they wished. The scientists also handed the men food baskets to take home, asking them to eat only from the basket and return uneaten portions, so the researchers could track their daily calories. They also used respiratory masks and mathematical formulas to estimate their 24-hour energy expenditure.
Then the scientists compared numbers, with some results they had not predicted.
Least surprising, the men wound up with an energy surplus when they had breakfasted and then sat, taking in about 490 more calories that day than they burned.
When they downed porridge and then worked out, though, they maintained their energy balance with fine precision, burning and consuming almost exactly the same number of calories that day.
It was when they had skipped breakfast before exercise that their eating became most interesting. Having presumably depleted most of their bodies’ stored carbohydrates during the cycling that day, the men seemed ravenous at lunch, consuming substantially more calories than during either of their other lab visits.
But afterward their eating tailed off and at the end of the day, they maintained an energy deficit of nearly 400 calories, meaning they had replenished few of the calories they had burned while riding.
30 Unhealthy Foods You Mistake As Healthy and Their Swaps – Saturday Strategy
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30 Unhealthy Foods You Mistake As Healthy and Their Surprising Swaps â?? Saturday Strategy
The Standard American Diet (S.A.D.) is killing us! Itâ??s full of sugar, gluten, dairy, GMOâ??s, chemicals, pesticides, toxins and synthetic hormones.
The saying, â??you are what you eatâ? continues to prove itself true too! As a society, weâ??re sick and fat and continue to be fed copious amounts of information.
So whatâ??s fact and whatâ??s fiction?
I know… this is really confusing and frustrating, but thatâ??s why I am here! To help you, my friend. To bring forth current information as I come across it in hopes of educating you and empowering you to take control of your health and your life.
In this weeks Saturday Strategy, I am showing you 30 Unhealthy Foods (that people typically think are â??healthyâ?) and providing you upgrades to each one! I promise, all of these swaps are simple to incorporate and your taste-buds (and your waist) will love them!
Craving ice cream?
Why not try 100% GUILT FREE banana ice cream instead of the sugar-laden, mucus-forming, store-bought cartons of hormone-induced dairy? I have a swap for you in this video!
How about sour cream for taco night? Or soda to give you a little caffeine boost (when what youâ??re really craving is energy)! You want cheese? Iâ??ve got you covered.
Food can – and should – taste good and I am committed to doing my part to help you on your journey towards your best health.
And donâ??t worry, french fries and dessert are covered too! 🙂
Life is short. We should enjoy it while weâ??re hereâ?¦ and that includes delicious food! But it should also be used for itâ??s sole purpose, which is to FUEL you and keep you energized, focused, healthy and vibrant. Food is fuel and while it serves a huge purpose, the enjoyment of each meal should be just as satisfying, which means your taste buds should be singing with every bite.
Iâ??ve got you covered. Check out these swaps and train your taste to trim your waste!
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We’ve got some good news, and we’ve got some bad news. Let’s start with the bad news: Having toast for breakfast may increase your odds of weight gain. But the good news? Eggs may help you stay svelte. At least, that’s according to the latest what’s-the-best-breakfast-for-weight-loss study from the journal Appetite, which found that high-carbohydrate and low-fat breakfasts could make you gain weight, whereas low-carbohydrate, high-fat ones can help you slim down.
For the study, University of Alabama researchers had 64 overweight adults, ages 21 to 50, eat one of two breakfasts: a high-carb, low-fat meal or a low-carb, high-fat meal. Study subjects ate their designated meals every day for four weeks. Then, after they’d had that period to get used to the meals, researchers had them eat the breakfasts again—but this time, they measured participants’ insulin and glucose levels both pre- and post-meal. They also asked them to rate their hunger and fullness levels afterward.
The results? The low-carb, high-fat meal won out: Those who had been placed into that category reported feeling less hungry three and four hours after breakfast, whereas those who ate the carb-ier meal reported feeling hungrier. They also had a faster “rise and fall” of glucose levels. Researchers believe that’s because the carbs caused their blood sugar levels to crash earlier, so they were hungrier as a result. And as we’ve said before, fat keeps you full for longer.
The takeaway? Go ahead and leave the yolks in your omelet—and don’t feel like low-fat or even full-fat yogurt should be avoided at all costs.
MORE: 3 Ways to Curb Sugar and Carb Cravings
Annie Daly Annie Daly is an NYC-based freelance travel and wellness journalist, and the author of the forthcoming book Destination Wellness, about various healthy living philosophies from around the world.
Like the saying goes, breakfast is the most important meal of the day. It provides your body with essential, energizing key nutrients to get you going. For those who want to gain weight, a breakfast meal should not be skipped. By consuming at least 3 meals a day with a couple of snacks throughout, is going to help you to maintain a surplus of calories. Luckily, there a variety of healthy, yet high-calorie foods for gaining weight. To give you some ideas, we have composed a list of 10 individual-sized breakfast meal ideas for weight gain and other food choices that can contribute to weight gain as well:
**Disclaimer: Calorie numbers may not be exact. Serving size, added toppings, and brand, can all impact total calorie count.
ADDING FRUITS / VEGETABLES WITH YOUR BREAKFAST
Many people like to eat a piece of fruit alongside their breakfast, as fruits contain natural energizing sugars including glucose. A good fruit to supplement into your breakfast meal ideas for weight gain are mangoes. In 1 mango, you can get around 200 calories. Small changes like this can all add up, contributing to a caloric surplus needed to gain weight. Additionally, dried fruits are a good choice for those wanting to gain weight as well. They are typically higher in calories, yet higher in nutrients as well, including antioxidants.
Healthful fruits and vegetables to add to your breakfast for weight gain:
- Mangoes: Boosts immune system and eyesight health; 200 calories
- Raisins: Nutrient-dense; 217 calories (1/2 cup)
- Tomatoes: Add to an omelet or breakfast burrito for a source of essential vitamins
DON’T FORGET YOUR PROTEIN
Including protein with your breakfast meal ideas for weight gain provides multiple benefits as well. Adding a side of protein with your breakfast can set up a healthy foundation for your muscles, benefiting your workout you have planned for that day.
When consumed in conjunction with healthy carbohydrates, you can expect to feel energized and ready for the day. For weight gain, adding a source of protein with your breakfast will further aid in muscle growth and development, as well as contribute a decent number of calories.
Healthful sources of protein to add to your breakfast for weight gain:
- Eggs: Meatless source of direct protein
- Turkey bacon / sausages: Tasty source of protein; 130 – 330+ calories
- Protein shake –
OTHER HEALTHY ENERGIZING CARBOHYDRATES
Additional sources of energizing carbohydrates are a good choice to add to your breakfast meal ideas for weight gain. These foods provide your body with a boost of energy for the morning. For weight gain, carbohydrates are an essential source of fuel for your workouts and aid in muscle recovery. Carbs have even been found to increase performance in exercise and sports activities.
Healthful sources of additional healthy carbohydrates to add to your breakfast for weight gain:
- Potatoes: Rich in minerals, can be high in calories with added toppings
- Oats / oatmeal: Nutrient dense high calorie meal choice
- Whole grain / wheat bread: Higher in nutrients, improved digestion
BREAKFAST MEAL IDEAS FOR WEIGHT GAIN:
1) Yogurt with chia seeds added, turkey bacon, and a bagel = 500 calories
Yogurt + 1 tbsp chia seeds + 3 slices of turkey bacon + bagel w/ cream cheese
2) Cinnamon oatmeal with a side apple and turkey sausages = 440 calories
Bowl of cinnamon oatmeal + 1 apple + 2 turkey sausages
3) Whole grain cereal, spinach egg omelet and a side of fruit = 330 calories
1 cup of whole grain cereal + spinach egg omelet + 1 cup of fruit
4) Whole wheat toast with scrambled eggs and a cup of strawberries = 369 calories
2 whole wheat toasts + 2 eggs scrambled + 1 cup of strawberries
5) Breakfast burrito = 510 calories
1 wheat flour tortilla + 2 eggs + 1 cup of vegetables + ½ cup cheese + sliced turkey sausage
6) Protein pancakes and a banana = 348 calories
3 protein pancakes + 1 banana
7) Greek yogurt with raisin / fruit toppings + granola bar + protein shake = 300+ calories
1 cup of Greek yogurt + ½ cup of fruit toppings + 1 granola bar + protein shake of choice
8) Whole wheat blueberry muffin with a side of apple slices and bacon = 298 calories
1 blueberry muffin + 1 cup of apple slices + 2 slices of bacon
9) Hash brown potatoes with veggies, eggs, and whole wheat toast = 410 calories
1 serving of hash brown potatoes + 1 cup of vegetables + 1 egg scrambled + 2 slices of toast
10) Homemade waffles + granola fruit parfait = 616 calories
2 waffles + 1/2 cup of granola + yogurt parfait
1“Welcome to the USDA Food Composition Databases.” Food Composition Databases Show Foods — Oil, Soybean, Salad or Cooking, ndb.nal.usda.gov/ndb/.
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.
The Truth About Breakfast and Weight Loss
The Simple Key to Deciding Whether Breakfast Is for You
In general, whether or not you should eat breakfast is a matter of preference, say Samantha Cassetty, RDN, of New York City. “Generally, I take a personalized approach, although I am in favor of breakfast,” she says. “Your body breaks down muscle tissue overnight, and if you don’t eat breakfast, you’re missing the opportunity to replenish it in the morning,” she explains. Over the course of years, this slow burn of lean muscle could lead to small amounts of weight gain (one to two pounds per year), Cassetty says.
Kitchin has a different opinion, saying that as long as you take in sufficient nutrients throughout each day, there really isn’t a huge danger of weight gain over time.
The exception might be if you are a morning exerciser. If so, Cassetty says, it’s important to replenish protein and carbohydrate stores post-workout to maximize recovery. Yet even this is not a hard-and-fast rule. A small study published in the August 2019 issue of the Journal of Nutrition, for example, suggests that skipping breakfast before a workout and then not eating until midday could reduce the amount of calories you take in during the rest of the day.
In other words, as of yet there’s no definitive answer to the breakfast question, which is why the best advice is to listen to your own body and your healthcare team to determine what works for you.
How to Build a Smart Breakfast (if You’re Eating One)
If you wake up hungry or if you simply want to eat breakfast, choosing a meal that is healthy and balanced — rather than, say, reaching for a bowl of sugary cereal, a pastry, or white toast with jam — is the wisest approach. To optimize your breakfast:
- Reach for whole grains. Whole-grain breads and cereals are better choices than their white or refined-grain counterparts because they’re packed with belly-filling fiber, says Kitchin. Tip: Top your whole-grain bread with nut butter and you’ll have a meal that provides protein and healthy fats too.
- Pack in protein. Aim for at least 20 grams (g) of protein per breakfast, advises Cassetty. (Go on the higher side of this range if you’re more active or a man.) That might be a smoothie made with plain Greek yogurt, fruit, and greens. (One 7-ounce container of low-fat Greek yogurt supplies 20 g of protein.) Or cottage cheese and fruit (one cup of low-fat cottage cheese has 24 g of protein). If you have more time to cook, two eggs and an egg white offer 16 g of protein.
- Try grab-and-go oats. If you rush out the door most mornings, try prepping containers of overnight oats to ensure you have a stress-free nutritious breakfast. They’re easily prepared by combining old-fashioned oats with nonfat or low-fat milk or yogurt, or soy or almond milk, plus fruit, spices, or nuts and letting the creamy mixture sit in your refrigerator while you sleep, says Cassetty.
- Consider nontraditional foods. There’s nothing wrong with breaking out of a breakfast rut by eating a turkey sandwich or chicken leftovers for breakfast if that’s what you’re in the mood for, says the Tuscaloosa, Alabama–based dietitian Carolyn Williams, PhD, RD, the author of Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. Other good options might include hearty lentil soup, salad topped with hard-boiled eggs and chickpeas, a veggie, goat cheese, and brown rice wrap, or even a handful or two of nut-and-dried-fruit trail mix. “I’m big on individualizing recommendations for people,” says Kitchin.
Bottom line: If you’re struggling with your weight and are skipping breakfast, it’s worth it to try to eat breakfast and see if it helps you make healthier choices during the day or better controls your hunger, Kitchin says. It’s all about finding what’s going to work for your tastes, appetite, goals, and lifestyle.
By Karen Cooper, DO, medical weight management expert
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
We get pushed all the time to eat breakfast.
Breakfast can fuel the beginning of our day after not eating for several hours.
But not all of us are hungry at breakfast. If that is true for you, it is OK to wait until you’re hungry enough to eat. This will satisfy you more and prevent you from increasing your caloric intake.
Don’t wait until you’re starving, though, or you’ll need larger portions to satisfy your hunger — which, over the long term, will promote weight gain.
Listen to your hunger cues
Sometimes our bodies naturally get hungry later in the day. If you are never hungry at breakfast, then skipping it is perfectly OK.
Otherwise, if you’re not experiencing hunger signals but try to fit yourself into the “always eat breakfast” mold, you may take in extra calories when your true hunger signals kick in.
For example, if you’re typically hungry at 11 a.m. but start your day at 6 a.m. and try to make yourself eat when you wake up, your hunger cues will most likely still occur at 11 a.m.
You’ll find them difficult to ignore. Now you’re eating twice as much — and unless you reduce your portions at 11 a.m., the additional calories will eventually increase your weight.
Registered dietitians like to recommend eating breakfast to prevent the increased portion sizes that typically result from being overly hungry after skipping meals.
However, listening to your hunger cues and eating only when you are hungry will keep you feeling satisfied and full for three to five hours.
Stay within your calorie limit
You may also have heard that eating later in the day or in the evening will cause weight gain. However, this won’t happen unless you consume more than your calorie limit.
We tend to be more relaxed in the evening and less mindful of our portion sizes. This increase in calories can add to our weight, making it seem that eating at night is an absolute for weight gain.
However, if staying within a certain amount of calories helps you maintain a healthy weight, it won’t make any difference if you decide to eat them all in the evening, rather than earlier in the day.
It’s not the time of day that affects weight gain or loss, but the amount of food you consume. So be aware of serving sizes, even with healthy snacks like nuts, to be sure you aren’t overeating them.
Nuts are a good protein source but are also high in fat calories, so one serving may be limited to 10 to 12 nuts. (Always check labels for accuracy.)
Remember to move
Whether you tend to get hungry earlier or later in the day, it’s always important to make time for exercise.
It’s a wonderful way to be physically fit; to increase your endorphins and thus elevate your mood; to burn calories; to lower blood glucose; to normalize blood pressure; to improve heart health, and much, much more.
Most people groan when it comes to exercise. However, the most important action you can take is to move more than you currently do.
Next, calculate your target heart rate (220 minus your current age), and aim to stay there for at least 15 to 20 minutes of your “movement” time. As you get fitter, gradually increase your exercise intensity.
And make it fun. Take a walk. Go dancing. Enjoy your time moving!
Yet another study has dispelled the popular “you have to eat breakfast” myth, and I’m thrilled. The breakfast cereal aisle is the most nutritionally horrifying area of the supermarket, crawling with sugary carbs in all shapes and flavors, all disguised as health food.
It’s true — eating breakfast is not associated with eating less nor with weight loss, which begs the question: can skipping breakfast help with weight loss?
What does research tell us about eating breakfast?
A plethora of intermittent fasting studies suggest that extending the overnight fast is indeed associated with weight loss, but also more importantly, with improved metabolism. Overnight fasting of at least 16 hours (which really isn’t that extended) allows blood sugar and insulin levels to decrease, so that fat stores can be used for energy. This makes physiologic and logical sense: Our bodies can’t burn fat if we keep filling it with fuel. The idea that having a meal first thing in the morning revs up the metabolism isn’t based in reality.
So where did the “breakfast is good for you” myth come from? Wasn’t it based on research? Yes, but it was not the right kind of research. Observational studies produce interesting observations, and that is all. At the population level, people who regularly consume breakfast also tend to be a healthier weight. That doesn’t mean that breakfast has anything to do with it. It may be that people who regularly consume breakfast also tend to have daytime schedules (no night shifts), or higher socioeconomic status (can afford breakfast), or generally more consistent habits than those who don’t. These are all more important variables associated with healthier weight, and observational studies don’t reveal any of that.
What do the strongest studies say?
So how do you properly study the effect of eating breakfast (or not) on weight? You’d want to conduct a randomized controlled trial (RCT) evenly dividing participants into breakfast vs. no-breakfast groups, and then measure specific outcomes, like daily calorie intake and weight. RCTs are experiments where you can control for confounding variables, and thus feel more confident about drawing conclusions. (Having said that, RCTs can have other issues, and we’ll go into that.)
Researchers from Melbourne, Australia looked at a number of RCTs on breakfast and weight and/or total daily energy intake, and pooled the results. They found 13 studies in all that met their criteria: they had to define breakfast content and timing, and had to have been conducted in high-income countries (to be more comparable).
- Seven studies looked at the effects of breakfast on weight change, and after an average study length of seven weeks, participants who ate breakfast gained 1.2 pounds compared to those who didn’t. This was true for both normal and overweight people.
- Ten studies looked at the effects of breakfast on total daily calorie intake, and after an average study length of two weeks, participants who ate breakfast consumed 260 calories more than those who didn’t. These results help debunk the notion that skipping breakfast will cause people to binge later. While plenty of studies suggest that eating close to bedtime is associated with obesity, this has nothing to do with breakfast.
Are there flaws in these studies?
The authors do point out that the RCTs had flaws. Participants knew what experimental group they were in. The studies used various groups (college students, hospital staff, general public); featured different foods (crisped rice, wheat flakes, oatmeal); and had widely varying follow-up times. The RCT comparing a high-protein, high-fiber breakfast with nothing has yet to be conducted.
Still, in the end, the authors conclude: “While breakfast has been advocated as the most important meal of the day in the media since 1917, there is a paucity of evidence to support breakfast consumption as a strategy to achieve weight loss, including in adults with overweight or obesity.”
Having said all this, if you love love love your breakfast, and you’re healthy, then enjoy! If you’re struggling with a metabolic medical problem, consider a breakfast of water, tea, or coffee and then have a healthy lunch. Or, at the very least, try not to eat close to bedtime. Whatever your preferred schedule, try to stretch out the time between meals, and give your body a chance to burn fat. Your metabolism will thank you!
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June 15, 2009 — Skipping breakfast is often a big no-no if you are trying to lose or maintain weight because it leads to high-calorie cravings later. Now researchers think they know why that happens.
Forgoing the first meal of the day actually tricks your brain into thinking you want higher-calorie foods — foods that can make you fat, or at least increase your risk for weight gain.
A team from Imperial College London presented the news at the Endocrine Society’s 91st annual meeting in Washington, D.C. The researchers used a scan called functional magnetic resonance imaging (fMRI) to look at how feeding behaviors affected the brain’s “reward” center, which plays a role in pleasures and the body’s response to them.
Functional MRI allows doctors to look at how blood flow increases in response to brain activity.
The study involved 20 healthy, non-obese people. They skipped breakfast before the fMRI exam. During the test, they looked at random photos of high- and low-calorie foods. The high-calorie foods included pizza, cake, and chocolate. The healthier options included vegetables, fish, and salad.
The brain’s reward center lit up more vividly, or became more active, when the person saw a high-calorie food as opposed to a low-calorie choice. (The taste and smell of food can also activate the brain’s reward center.)
However, when the participants ate breakfast and had the same test repeated 90 minutes after eating breakfast, the brain’s reward center did not show any significantly greater activity when shown the high-calorie photos.
The study participants also rated how appealing they found each food picture. When skipping breakfast, high-calorie foods topped the list of favorites. After eating, however, the group did not show a strong preference for the calorie-laden foods. Their choices corresponded with the MRI findings.
Breakfast has long been touted as the most important meal of the day, and researchers say their findings add credence to that adage.
“Our results support the advice for eating a healthy breakfast as part of the dietary prevention and treatment of obesity,” Tony Goldstone, MD, PhD, a consultant endocrinologist with the MRC Clinical Sciences Centre at Imperial College London, says in a statement. “When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain.”
Researchers hope the findings could one day lead to the development of weight loss medications that target the brain’s reward circuitry and disrupt the craving bias between high-calorie and low-calorie foods.
We’ve all heard it before – an apple a day keeps the doctor away. Do you make it a priority to bite into one of these juicy fruits at least once a day? If you often go without a serving of fruit, we’ve got a solution for you – include an apple with breakfast. Especially if you’ve gone apple picking this autumn and have a kitchen stocked with honeycrisp, golden delicious or granny smith apples (just as a few examples), there’s no reason why you shouldn’t be packing one in your lunchbox for when you arrive to work or having one before you leave for school. Below, we’ve outlined some of the health benefits that apples can bring:
1. A Healthy Heart: Apples help prevent your arteries from being taken over by plaque, which is a common cause of coronary artery disease. This is particularly due to the phenolic compound that is found in apple skins – Best Health says that this “prevents the cholesterol that gets into your system from solidifying on your artery walls.”
2. Reduced Risk: Research suggests that eating apples can help reduce your risk of having a stroke and developing diabetes. While we can’t say this will prevent it, many studies show that individuals who eat apples have a lower risk of encountering these health conditions when compared to those who do not.
3. Increased Energy: If you like to complete your workout in the morning, then you’ll definitely want to have an apple on the breakfast menu. This is because eating an apple before exercise can help increase your endurance!
4. Weight Control: And weight loss, for that matter. Apples can fill a person rather quickly, and if you’re preoccupied with counting calories, an apple won’t break you as they are relatively low in this area.
5. Low Cholesterol: It’s as simple as it sounds – eating apples is known to help people lower their cholesterol levels. If you struggle with high cholesterol, an apple can help due to the soluble fiber that it contains.
It may not be a cookie and it may not be a piece of cake, but it’s still important to make apples an essential part of your diet – these health benefits alone are well worth it!
Here at Chip’s Family Restaurant, we understand just how important it is to maintain a healthy diet, which is why an entire portion of our menu is dedicated to healthy alternatives. To check it out for yourself, visit us in Fairfield, Orange, Southbury, Trumbull or Wethersfield, Connecticut!
It’s so much more convenient to grab that cup of coffee or a packet of chips on an empty stomach, while attending to ‘more important things of the day.’ However, the quality of food going into our system takes a back-seat, because who wants to make these decisions first thing in the morning, right? Taking the easy way out just leads to ill-effects on the body that end up staying for the long run.
If you think reaching out for a glass of orange juice is a good idea in the morning – pause, observe and think again.
Here are some foods that are harmful for the body if consumed on an empty stomach.
1) Citrus Fruits – When it comes to fruits, it’s of utmost importance to consume them at the right time and in the right quantity. The acids present in citrus fruits over time can provide an unnecessary boost to acid production in your gut. This may result in stomach issues such as gastric ulcers or even gastritis. Heartburn is also a possible reaction to eating citrus fruits on an empty stomach, along with a slower metabolism thanks to the high level of fructose present in fruits. Guavas and oranges are fruits you need to especially stay clear of due to their high citric acid content.
2) Yoghurt – We’ve got a wonderful powerhouse of good bacteria present in our stomachs at all times that help to break down the food we ingest and transport its nutrients to the rest of the body. Yoghurt contains a high amount of lactic acid that promotes the strengthening of our bones and helps good bacteria to grow. An empty stomach already has high levels of stomach acid present in it, and consuming yoghurt at a time like this can lead to the lactic acid from the yoghurt to be completely ineffective or even leading to an unpleasant acid reflux.
3) Coffee – Your morning cup o’ Joe may be waking you up, but to your body, it’s doing more harm than good. Drinking coffee on an empty stomach leads to higher levels of acidity in the body. You may also experience indigestion and heartburn through the day thanks to this delicious beverage, so it’s best to eat something before drinking your coffee as you wake up.
4) Spices – Spicy foods first thing in the morning cause an increase in the production of acid in the stomach, which may result in digestive problems in the future. Thanks to the presence of capsaicin, the acid that makes chillies spicy, consuming spicy dishes as the first meal you have in the day may not be a good idea!
5) Bananas – Just because it’s a fruit, doesn’t mean you can eat it first thing in the morning! Eating bananas on an empty stomach increases the amount of magnesium in the blood, which is not good news for your heart. Bananas are also high in natural sugar, being that 25% of an average banana is sugar, giving you an initial energy boost that only ends up draining you in the later hours. The same sugar fills you up temporarily but leaves you empty-stomached soon after. Also, owing the acidic nature of the yellow fruit, it’s possible that one may encounter bowel issues if one makes this a habit.
So, what do you eat instead?
Here are a few best superfoods you can eat empty stomach:
1) Oatmeal or Muesli – The soluble fiber in the oatmeal helps lower the cholesterol levels of the body. It also provides a protective lining in the stomach in the mornings from the produced hydrochloric acid. A single cup of cooked oatmeal has about 150 calories, up to 4 grams of fiber and a hefty 6 grams of protein. Safe to say, oatmeal makes for a great first meal to start off your day on a healthy note.
2) Honey – The release of serotonin or the ‘feel good’ hormone with the consumption of honey helps energize you for your day and boosts your brain activity. Honey is also excellent at wiping your digestive system clean of any unhealthy bacteria and keeping it squeaky clean. The antioxidants present in this sweet delight also help flush out toxins from your body, paving the way to a fresh and clear skin!
3) Eggs – The high amounts of protein and good fats in eggs help you maintain your energy levels through the day. They also keep you fuller for longer, thus boosting your longevity. Egg whites are great for those looking to lose weight, since it low in calories and high in vitamins, minerals and protein. Consuming boiled eggs as your first meal is ideal if you have a long day ahead.
4) Poha – Everyone’s favourite breakfast snack is a great option to have as the first meal in the morning. Poha, or flattened rice, is low in calories yet high in carbs, which keep you going for longer through the day. Get ready to have a sustainable boost of energy with this delicious meal, along with a healthy supply of minerals such as iron and vitamins. And what’s more, it’s gluten-free!
5) Watermelon – This fruit’s high amount of lycopene helps the body regain its nutrients in the morning. It also supplies the body with sufficient amount of fluid and is great for the heart and the eyes. High in vitamins C & A, watermelons contain only roughly 50 calories per cup. Its high iron content is also perfect for anemics, helping the regain their haemoglobin health if consumed regularly. Other than vitamins, watermelons also contain potassium and magnesium, and has proven to be a great help for your heart.
6) Nuts – Dry fruits such as pistachios, almonds, dried figs & apricots, cashews, walnuts and raisins are believed to be superfoods, with high antioxidant and vitamin-rich properties. Almonds help boost our memory, skin and hair with Vitamin E and walnuts help the brain develop and function more efficiently. Apricots and dried figs are great for skin, stomach and immunity, and pistachios contain important phytonutrients to help your body combat disease.
7) Apples – Rich in the dietary fiber pectin, apples work excellently for improving bowel movement. Pectin can be found in the peel of the fruit, and also helps to boost the production of lactic acid that helps keep the colon and the digestive tract clean & healthy. The best time to eat apples is in the morning, so as to ensure ideal bowel cleaning and reap the benefits of the fruit as well. The benefits of eating apples are many, but eating apples on an empty stomach is the perfect way to help your body get the best of all it has to offer.
8) Dates – Dates contain vitamins C & D that work to improve skin’s brightness, elasticity and increase cell turnover. Benefits of eating dates on an empty stomach can also be extended to having healthy hair, as its iron-rich qualities help to strengthen the hair while improving blood circulation to the scalp. The best time to eat dates is anytime through the day and ideally on an empty stomach.
38 Nutrition Experts Reveal Their Favorite Things To Eat For Breakfast
Mom always said breakfast was the most important meal of the day — and the research agrees. Study after study shows that breakfast boosts brainpower and helps to control cravings later in the day.
To see what a healthy breakfast looks like, we asked dozens of nutrition experts what they ate for breakfast and why. There are clear favorites — oatmeal and Greek yogurt — but everyone puts their unique spin on these traditional morning foods.
Hopefully these responses will inspire you.
Marisa Moore, MBA, RDN, LD
Flickr Breakfast: Eggs with avocado and salsa in a soft corn tortilla, or oatmeal with nuts and fruit.
Why it’s good: The avocado not only adds creaminess, says Moore, but the fat increases the absorption of certain antioxidants, like lycopene, from the salsa. Salsa is also an original way to sneak in a serving of vegetables. Oatmeal contains a type of fiber known as beta-glucan, which has been shown to help maintain healthy cholesterol and glucose levels, says Moore.
Toby Smithson, RDN, LDN, CDE, author of “Diabetes Meal Planning and Nutrition for Dummies”
Breakfast: 1/2 cup cooked oatmeal; 5 ounces plain Greek yogurt with sugar substitute, cinnamon, and three to six chopped whole almonds; freshly brewed tea.
Why it’s good: Smithson uses Greek yogurt for an extra boost of protein and prefers to add no-calorie flavorings like cinnamon. Nuts help maintain Smithson’s blood-glucose levels, which is important for managing her Type 1 diabetes.
Vandana Sheth, RD, CDE
Flickr Breakfast: Nonfat Greek yogurt mixed with berries and a small handful of a whole-grain, high-fiber cereal; or steel-cut oatmeal cooked in soy milk with chia seeds, walnuts, cinnamon, and honey; or sautéed vegetables (onion, garlic, jalapeno, tomato, and spinach) topped with cubed tofu or shredded mozzarella cheese along with a slice of whole-grain toast.
Why it’s good: Sheth chooses a parfait when she’s in a hurry and needs something quick to go. She enjoys sautéed vegetables on relaxing weekend mornings and hot oatmeal on winter days.
Kim Larson, RDN, CD, CSSD, owner of TotalHealthRD.com
Breakfast: Steel-cut oats made with skim milk and topped with sliced almonds, fresh blueberries, a sprinkle of cinnamon, and a splash of fat-free half-and-half; a small glass of orange juice or tomato juice; coffee.
Why it’s good: Larson says this hearty dish fuels her through a spin class and a core workout after.
Marjorie Nolan Cohn, MS, RD, CDN, ACSM-HFS, author of “The Belly Fat Fix”
Flickr Breakfast: 1/2 cup oats cooked with water; 6 ounces plain fat-free Greek yogurt mixed into the cooked oatmeal; 1 tablespoon sunflower seeds or 1/2 tablespoon almond butter; a Granny Smith apple sliced and dipped into the oatmeal with a generous amount of cinnamon mixed in.
Why it’s good: The most important thing about this breakfast, says Cohn, is that it’s filling and supports her active lifestyle. “I’ve been eating it for more than 2 years now,” she says, “and it’s still not old!”
Judy Caplan, MS, RD, author of the “GoBeFull” series
Breakfast: Sweet potato with butter, cinnamon, and cayenne pepper; hot chocolate with raw cacao, almond milk, sweetened with maple syrup.
Why it’s good: Caplan likes this wintertime grub because it’s warm and filling but also loaded with vitamin A and other nutrients.
Ruth Frechman, MA, RDN, CPT, author of “The Food Is My Friend Diet”
Breakfast: Oatmeal with unsalted peanuts and a heavy sprinkling of cinnamon for flavor.
Why it’s good: Frechman finds this meal economical because she buys her oats in bulk. The peanuts add a crunchy quality to the smooth texture of the oatmeal. She can easily add variety by tossing in oat bran or substituting prune juice for water.
Joan Salge Blake, MS, RD, LDN, FAND, author of “Nutrition & You”
Flickr Breakfast: A blended smoothie of plain nonfat Greek yogurt, 1 teaspoon sugar, 1 teaspoon cocoa, and 1/2 cup frozen strawberries.
Why it’s good: The protein in the yogurt gives you staying power in the morning, says Blake. The cocoa provides delicious, heart-healthy flavanols, and the strawberries provide fiber and sweetness. You can top it with a whole-grain cereal for an added crunch.
Ilene Smith, MS, RD
Breakfast: One whole-wheat English muffin with natural peanut butter and half a banana.
Why it’s good: “It’s filling and keeps me satiated until lunch,” says Smith, “and it’s delicious!”
Anne Danahy, MS, RD, LDN, CravingSomethingHealthy.com
Breakfast: Steel-cut and old-fashioned oats cooked with 1% milk, mixed with fruit, walnuts, and a scoop of plain Greek yogurt.
Why it’s good: This meal hits all the food groups. The walnuts provide healthy fat; the fruit is a great source of fiber; the milk and Greek yogurt provide protein; and the oats are a whole grain. “It holds me for at least four hours,” says Danahy.
Sharon Salomon, MS, RD
Flickr Breakfast: A smoothie made with almond milk, powdered peanut butter, Fox’s UBet chocolate syrup, frozen bananas, and frozen strawberries, cherries, or mango.
Why it’s good: Salomon uses almond milk because she’s casein-intolerant. The powdered peanut butter provides protein but is fat-free. “I love that it’s so cold and frosty,” says Solmon, “almost like soft-serve ice cream.”
Colleen Gill, MS, RD, CSO
Breakfast: A cup of oatmeal with some walnuts broken up on top; a cup of tea.
Why it’s good: The extra protein and fat from the walnuts help to keep Gill full for longer than eating cereal alone.
Nancy Clark, MS, RD, CSSD, author of “Nancy Clark’s Sports Nutrition Guide”
Breakfast: 1/2 cup uncooked oatmeal, 1/4 cup Grape-Nuts, 1/4 cup granola, 3 chopped dates, and a handful of slivered almonds with a splash milk.
Why it’s good: It’s tasty and combines a mixture of healthy foods.
Maria A. Bella, MS, RD, CDN, author of “The Complete Idiot’s Guide to The Acid Reflux Diet”
Breakfast: Gnu foods Fiberlove bar; Fage o% Greek yogurt.
Why it’s good: The Gnu bar is packed with 12 grams of fiber and is only 130 calories. It comes in a variety of flavors, like peanut butter chocolate chip and banana walnut. The yogurt provides protein and calcium.
Georgia Kostas, MPH, RDN, LD, author of “The Cooper Clinic Solution to the Diet Revolution: Step Up to the Plate!”
Breakfast: Steel-cut oatmeal with dried cranberries and walnuts, or a blueberry-and-strawberry smoothie made with plain nonfat Greek yogurt and 2% cheese melted on whole-grain toast or a corn tortilla.
Why it’s good: Whether they are dried, fresh, or frozen, berries are important sources of fiber, vitamins A and C, and antioxidants, says Kostas.
Peggy Korody, RD, CLT
Breakfast: A homemade smoothie made with yogurt or nut butter, almond milk, frozen fruit, such as a banana, cranberries, blueberries, strawberries, or mango, and vegetables, such as kale, spinach, and cucumber.
Why it’s good: Korody likes to hit the gym in the morning and doesn’t want to exercise on a full stomach. She fuels up by drinking half of her smoothie before her fitness routine and finishes the rest post-workout.
Joshh Rager, RDN
Breakfast: 1/2 cup oatmeal mixed with 2 egg whites, 3/4 milk, and a handful of frozen berries. Microwave it for 45 seconds, give it a stir, then microwave it for another 45 seconds.
Why it’s good: You can’t even taste the egg whites, says Rager, but they add protein to a high-fiber dish.
Sara Cowlan, MS, RD, CDN
Flickr Breakfast: Two eggs on toast and fruit.
Why it’s good: Eggs are high in protein and they’re versatile. To avoid getting bored, Cowlan prepares her eggs in different ways and pairs the dish with different kinds of fruit.
Jan Patenaude, RD, CLT, director of medical nutrition at Oxford Biomedical Technologies
Rool Pap Breakfast: Scrambled eggs with lots of vegetables, such as onion, garlic, pepper, mushrooms, spinach, tomato, and jalapeno and herbs, like basil, parsley, oregano, and chives, sprinkled on top with cheese; a sautéed white or sweet potato on the side.
Why it’s good: An egg scramble is a great way to use up whatever vegetables you have on hand in a snap.
Nicole V. Brown, MS, RDN, LD, HFS, nutrition director at the National Center for Weight and Wellness
Breakfast: 1 cup Trader Joe’s Maple and Brown Sugar Shredded Wheat with 1 cup fat-free milk; Earl Grey tea with a splash of the fat-free milk.
Why it’s good: The cereal provides 5 grams of fiber and doesn’t have any sodium, says Brown. It’s also quick and inexpensive.
Sandy Nissenberg, MS, RD
Breakfast: Plain Greek yogurt and oatmeal with nuts, fruit, or granola.
Why it’s good: It’s easy to bring to work, says Nissenberg, and fills her up.
Sophia Kamveris, MS, RD, LD
Breakfast: Cage-free egg whites with avocado and low-fat shredded cheese and a dash of turmeric; a slice of artisan whole-grain bread; organic coffee.
Why it’s good: Turmeric adds a peppery flavor to eggs, and Kamveris says she uses the orange spice for its anti-inflammatory properties. Freshly brewed coffee gives her a jump-start for the day ahead.
Karen Ansel, MS, RDN
Deena Jones/Flickr Breakfast: Rolled oats and low-fat milk, ground flaxseed, and strawberries.
Why it’s good: This is the ultimate power breakfast, says Ansel, thanks to its combination of fiber from the oats, flaxseed, and berries, plus protein and calcium from the milk.
Joy Dubost, RD, CSSD
Breakfast: One-minute oatmeal made with skim milk, topped with blueberries, chopped bananas, and slivers of almonds; or high-fiber cereal with skim milk, topped with blueberries, in addition to a cup of low-fat Greek yogurt; coffee.
Why it’s good: Cereal is easy if you don’t have time to make oatmeal.
Barbara Ann Hughes, PhD, RD, LDN, FADA
Jessica Spengler/Flickr Breakfast: French toast made with whole-grain bread, cinnamon, nutmeg, ginger, eggs, and skim milk served with chopped fresh, frozen, or canned fruit; or an egg omelet with mushrooms, spinach, tomatoes, low-fat cheese, red, yellow, and green peppers, herbs, and skim milk.
Why it’s good: During the winter, Hughes likes to warm up with a hot breakfast, like eggs or French toast, rather than cold cereal and milk.
Patsy Catsos, MS, RDN, LD, author of “Flavor Without FODMAPs Cookbook”
Breakfast: 1/3 cup of quick-cooking oatmeal, a pinch of brown sugar, a tablespoon each of raisins and slivered almonds; black coffee.
Why it’s good: Catsos enjoys this dish because it’s easy to prepare, and filling. She pours boiling hot water over the oats, almonds, and raisins, then pops it in the microwave for 30 seconds.
Victoria Shanta Retelny, RDN, author of “The Essential Guide to Healthy Healing Foods”
Flickr Breakfast: Chunky peanut butter or almond butter smeared on a whole-grain English muffin with sliced strawberries or bananas; skim latte sprinkled with cinnamon.
Why it’s good: The crunchy peanut butter and fruit make this breakfast the perfect combination of savory and sweet.
Karen Giles-Smith, MS, RDN, owner of At Ease With Eating
Flickr Breakfast: Oatmeal made with milk, mixed with a tablespoon of flax meal, and topped with dried cherries and chopped walnuts; coffee with a little whole milk and caramel mixed in.
Why it’s good: “I love it because it tastes so wonderful, is nutrient-rich, and tides me over until lunchtime.”
Elizabeth M. Ward, MS, RD, author of “MyPlate for Moms”
Breakfast: A fried egg, cheese, and avocado sandwich on a whole-wheat English muffin.
Why it’s good: This savory sandwich includes healthy fats, dairy, and protein.
Jessica Candell, RDN, CDE
Anna Hoychuk/ Breakfast: Sweet-potato hash with bell peppers, onions, egg substitute, and whole-wheat toast.
Why it’s good: Sweet potatoes aren’t just a Thanksgiving food; this root vegetable is rich in fiber, vitamin E, and potassium.
Robert Anding, MS, RD, LD, CDE, CSSD, director of sports nutrition at Texas Children’s Hospital
Breakfast: Trader Joes’s frozen steel-cut oats with walnuts, raisins, and 2 tablespoons freshly ground peanut butter.
Why it’s good: If you have a sweet tooth, this healthy breakfast bowl “tastes like a peanut butter and oatmeal cookie,” says Anding.
Krista Ulatowski, MPH, RD
Ralph Daily/Flickr Breakfast: Whole-grain breakfast cereal (containing less than 5 grams of sugar per serving) with unsweetened almond milk, berries, and apple chunks or banana slices.
Why it’s good: Cereal is a hassle-free breakfast that doesn’t require any cooking time.
Stephanie Song, MS, RD, CDN
Breakfast: Fruit with hot cereal, such as oat bran, with skim milk, or a small homemade bran muffin.
Why it’s good: Song makes her own muffins so that she can control the portion size and what goes in them. The premade food is great to grab and go.
JoAnne Lichten ‘Dr. Jo,’ PhD, RD
Breakfast: Freshly ground peanut butter on a toasted whole-wheat English muffin, a glass of soy milk, and a clementine or other fruit.
Why it’s good: Lichten lives in Florida but still loves to eat a warm breakfast. The peanut butter helps her to reach her goal of consuming 20 to 30 grams of protein daily, while adding a nice crunch.
Libby Mills, MS, RDN, LDN
Flickr Breakfast: A smoothie of vegetables, fruit, and low-fat yogurt. Some examples include spinach, kiwi, and low-fat lime yogurt or ginger, beet, cabbage, apple, and low-fat berry yogurt.
Why it’s good: The combinations are endless, says Mills, who puts everything in a blender with a small amount of water. Plus, it’s a refreshingly sweet way to get a couple servings of the recommended 2.5 cups of vegetables, 2 cups of fruit and, 3 cups of dairy we need every day, she says.
Michaela Ballmann, MS, RD, CLT, founder of Wholify
Flickr Breakfast: A serving of fruit (usually seasonal from the farmers market, but sometimes blended with kale, Swiss chard, and unsweetened almond milk into a green smoothie) with raw, cubed Organic Super-Firm Tofu sprinkled with kala namak black salt.
Why it’s good: Tofu is a good alternative source of protein and fat for vegans who don’t eat eggs. “The salt,” says Ballmann, “makes the tofu taste like eggs, which is nice for vegans who are used to eating eggs and miss the flavor.”
Lindsay Livingston, RD, founder of The Lean Green Bean
Breakfast: 1/2 cup rolled oats, 1/2 cup milk, 1/4 cup fruit, microwaved for 2 minutes and topped with 1 tablespoon nut butter and a handful of pumpkin seeds.
Why it’s good: The nut butter and seed provide extra protein that keep Livingston full all morning long.
Joey Gochnour, BS, BS, MEd, RDN, LD, NASM-CPT
Breakfast: 1 cup old fashioned oats, 1/4 cup soya granules, 1/3 cup dry milk, 1 serving of frozen mixed berries, cinnamon, curry, salt, cocoa powder, paprika, 1-1.5 handfuls of pumpkin kernels, 1 medium carrot
Why it’s good: This meal packs a generous amount of protein — 35 to 45 grams — which is important for vegetarians likes Gochnour.
Ginger Cochran, MS, RDN, HFS-ACSM
Breakfast: A hard boiled egg and whole grain toast with raw almond butter and cinnamon.
Why it’s good: Hard boiled eggs are easy to prepare ahead of time. “The cinnamon on the toast also adds a nice little sweetness without using sugar,” says Cochran.