If you’re trying to lose weight, one of the most important factors to consider is the food you put into your body every day. While you may spend a lot of time planning nutritious lunches and dinners, it’s crucial that you also start your day off on the right foot with a healthy, filling breakfast. Although it’s sometimes tempting to go the easy route with a highly processed meal first thing in the morning, this is typically a sure-fire way to slow your weight loss and possibly even put on a few extra pounds.
To discover some of the worst breakfast foods out there that you should avoid at all costs if you’re trying to shed some weight, we spoke to Edibel Quintero, a registered dietitian with HealthInsider, and dietitian Bill Bradley, RD, CEO of Mediterranean Living. They pointed out four of the worst culprits; find all of their insight below!
1. Pancakes and Waffles
Pancakes and waffles are tasty staples of a sweet American breakfast. However, these deviously delicious carbs can take a serious toll on your health. "Pancakes and waffles are made from white flour and packed with refined carbohydrates that have a high glycemic index," Quintero warns. She points out that all that sugar can lead to an array of health issues, including weight gain. "Any food that has high sugar levels and processed refined carbohydrates is likely to increase blood sugar levels. When these blood sugar levels are dropped, you feel hungry and tend to overeat, resulting in weight gain," she warns. Say it ain't so!
2. Granola Bars
When you think of unhealthy breakfasts, you likely don't place granola bars at the top of your list. However, most varieties are packed with sugar and other unhealthy ingredients that make processed granola bars a no-go for anyone watching their weight. "They may be healthy-looking, but they are full of added sugars that make you gain weight," Bradley warns. "Consuming foods that are high in sugar for breakfast will make you crave more sugary foods. This will cause you to consume more calories throughout the day, making you gain weight." If you want to stay stocked with some quick meals for when you're in a pinch, make sure you pay attention to the ingredients in any granola bars you buy, and opt for those with low sugar and high fiber and protein.
3. Pastries, Muffins, and Donuts
This one likely won't come as a surprise, but it's still worth noting that sugary, processed pastries like danishes, donuts, muffins, and more are some of the worst options out there when it comes to breakfast. They're typically packed with unhealthy ingredients that can lead to inflammation and weight gain. "These baked goods are full of refined carbohydrates, sugar, and saturated fats that increase blood sugar levels and lead to an inflammatory response," Quintero tells us. Of course, there's nothing wrong with treating yourself to a fresh pastry every now and then, but it shouldn't be part of your regular routine, especially if you're trying to slim down. "If you’re eating these foods regularly in your breakfast, you are very likely to gain weight," she warns.
4. Margarine
While it may seem like a healthier option to slather onto your toast than butter, health experts agree that margarine is actually terrible for your overall health and can even lead to weight gain over time. "Margarine tastes so good and for this reason, many people use margarine as an alternative to butter," Quintero notes. "Unfortunately, margarine is loaded with trans fat, which leads to significant weight gain." Additionally, this spread also typically contains inflammatory seed or vegetable oils, which can lead to a range of negative health effects, including excess weight.
While cutting these foods out of your diet may seem difficult at first, it's helpful to remind yourself that there are tons of delicious, healthy options out there. Choices like a hearty bowl of oatmeal with healthy toppings, a nutritious omelette, or low-fat yogurt with granola and berries are always great ways to go. Overall, prioritize a breakfast that's filling, protein-filled, low in sugar, and made with whole ingredients rather than processed foods. This will ensure you stay satisfied throughout the day and don't run into a sugar crash that will lead to more cravings.
