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Eating healthy and balanced meals throughout the day is vital for achieving sustained weight loss over time. Breakfast is often touted as the most important meal of the day, and while this myth has been largely debunked, starting your morning off with a nutrient dense meal will certainly set you on the right path towards achieving your goals without compromising your enjoyment of food.
However, there are naturally some meals which are better for you than others, and mistakes you could make when preparing your food that may cause some setbacks in seeing weight loss results. We spoke with registered dietitian, Stephanie Hnatiuk RD CDE PTS and owner of Stephanie Hnatiuk Performance Nutrition to determine the biggest error you could be making to start off your day, and the answer is quite simple.
Skipping Protein
It’s no secret that protein is one of the most valuable nutrients for weight loss. Not only can it help to boost your metabolism and fuel your muscles for growth, but protein can also help to increase satiety, keeping you full for longer and reducing overeating. With all this in mind, skimping on protein in the morning will leave your meal lacking, and you’ll be more prone to snacking throughout the day which will stand in the way of your weight loss goals.
“Protein is key for keeping us full for longer after meals, and is important for exercise recovery if you happen to work out first thing in the morning,” notes Hnatiuk. “Most people should be aiming for around 25 grams of protein at breakfast (though some people will need more or less than that).”
A common breakfast is often a bowl of cereal or piece of toast, but while this may seem ideal for busy mornings on the go, these meals don’t do much in the way of keeping you full and are largely carb centric. Not only this, but if your fitness journey has you exercising in the morning before work, skimping on protein may slow your progress in the gym as well.
“Skipping protein after an early morning workout can also impair muscle recovery, which can interfere with weight loss efforts,” says Hnatiuk. “Adding a good source of protein to that morning meal can help us feel satisfied and energized for much longer, and it boosts our ability to build muscle after a workout.
None of this is to say that you can’t enjoy your classic breakfast favorites, but it can be helpful to find little ways to add a serving of protein on top of it all for maximum satiety throughout your morning. If you’re a fan of cereal, consider mixing some protein powder into your milk for a simple boost of flavor, as well as lean protein.
“A balanced breakfast also includes a source of fibre. This might be from fruits, starchy vegetables and/or whole grains. Fibre also helps to fill us up, and the carbohydrates these foods contain provide our body with energy,” notes Hnatiuk. Her best suggestion for breakfast? “A greek yogurt bowl topped with fruit and some nuts or granola, a slice of toast with nut butter and a high protein green smoothie, or a couple of eggs on top of avocado toast.”
Breakfast doesn’t need to be a big production in order to get the job done, but making sure to include a source of protein, carbs and fiber, as well as a form of healthy fat will all help to keep you satisfied long after eating, reducing the chances of overindulging later in the day and promoting healthy weight loss. With options ranging from eggs to oatmeal and even a yogurt parfait, your breakfast can help you reach your goals so long as it contains the right nutrients to do so.
