If you’re aiming to lose weight in the new year, you’re probably making efforts to maintain a healthy diet. And when it comes to nourishing your body with everything it needs to thrive and shed pounds at a steady rate, breakfast holds a key role. Your first meal of the day influences your energy levels and even the other dietary choices you’ll make later in the day. However, not all breakfast options are created equal. There are a few common choices that could be detrimental to your weight loss goals.
We spoke to registered dietitians Edibel Quintero, registered dietitian with HealthInsider, and Bill Bradley, CEO of Mediterranean Living to uncover the potential pitfalls associated with common morning choices like pancakes and waffles, pastries such as donuts, and seemingly health-conscious granola bars. Find all of their expert insight below.
1. Pancakes and Waffles
Quintero warns against the allure of pancakes and waffles, stating, "Pancakes and waffles are made from white flour and packed with refined carbohydrates that have a high glycemic index. Any food that has high sugar levels and processed refined carbohydrates is likely to increase blood sugar levels. When these blood sugar levels drop, you feel hungry and tend to overeat, resulting in weight gain." Yikes!
The refined carbohydrates in pancakes and waffles cause a rapid spike in blood sugar, leading to a subsequent crash that leaves you feeling lethargic and hungry. This cycle of fluctuating blood sugar levels can trigger overeating, making it challenging to maintain a caloric deficit necessary for weight loss.
Instead, it's best to choose complex carbs, like whole-grain toast or hearty oatmeal.
2. Pastries Like Donuts
Quintero extends her caution to pastries, particularly donuts, explaining, "These baked goods are full of refined carbohydrates, sugar, and saturated fats that increase blood sugar levels and lead to an inflammatory response. If you’re eating these foods regularly for breakfast, you are very likely to gain weight."
The combination of refined carbohydrates and unhealthy fats in donuts not only contributes to weight gain but also promotes inflammation in the body. Chronic inflammation has been linked to various health issues, including obesity. Choosing a more balanced breakfast can help mitigate these adverse effects on your weight loss journey.
3. Granola Bars
While granola bars may be marketed as a convenient and healthy option, many commercially available varieties are laden with hidden sugars. Consuming high-sugar breakfast options like this can significantly set you back in your weight loss journey.
Bradley sheds light on the seemingly health-conscious choice of granola bars, stating, "They may be healthy-looking, but they are full of added sugars that make you gain weight." It's well-known that regularly consuming high amounts of sugar can lead to a plethora of health issues, especially weight gain. "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," Bradley warns.
The bottom line
All in all, although treating yourself every now and then won't kill you, it's crucial to remember that breakfast choices play a pivotal role in the quest for weight loss. As Quintero and Bradley emphasize, opting for whole, nutrient-dense foods for breakfast can better support your weight loss goals. Making informed decisions about your morning meal is an essential step toward a healthier and more sustainable weight loss journey.
