This post has been updated since its initial publish date to include more expert insight.
Although people may argue over whether or not breakfast really is the most important meal of the day, there’s no denying the fact that what you eat (or don’t eat) first thing in the morning plays a crucial role in your health. And this is especially true if you’re trying to lose weight. As it turns out, there are a few common breakfast mistakes that could be holding you back from reaching your goal weight.
To discover some of the worst breakfast habits that can slow weight loss, we spoke to health experts Dr. Daniel Boyer, MD, health expert and writer at Farr Institute, Dana Ellis Hunnes, PhD, MPH, RD, senior dietitian at UCLA medical center. They told us that skipping breakfast and choosing refined carbs and sugar are two mistakes you should steer clear of. Learn more below!
1. Skipping Breakfast
While skipping breakfast may seem like a good way to reduce your calorie intake and lose weight faster, Boyer warns that the opposite is actually true; as it turns out, eating a satiating breakfast is a crucial part of sustainable weight loss. "Make sure to eat breakfast after waking up," he says. "Skipping breakfast can lead to blood sugar spikes and hormonal imbalances that can cause bloating and inflammation."
Of course, it's important to choose a healthy breakfast. As far as the best foods to eat, he recommends "opting for a whole grain-rich breakfast with protein and fiber to keep you feeling full longer and prevent cravings later in the day." You should also be sugar to stay away from sugary, refined carbs. We'll get into that below.
2. Eating Breakfasts High In Sugar And Refined Carbs
While eating breakfast is an essential part of your overall health, the food you choose to eat first thing in the morning can make or break your weight loss efforts. Hunnes says that, especially if you're trying to slim down, it's important to avoid too much sugar and refined carbs. These can come in the form of pastries, cereal, bagels, and more. If you reach for these foods first thing in the morning, you'll be setting yourself up for blood sugar spikes, crashes, cravings, and overeating later in the day. Ultimately, all of this can throw a wrench in your weight loss efforts.
"The least healthy type of carbohydrates to eat are ultra-processed carbohydrates that are frequently found in packaged foods such as pastries like Pop-Tarts, energy bars, and pastries," Hunnes says, explaining that they "provide no nutritional benefit" and are "often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds," which frequently leads to "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage)." Say it ain't so!
If you want to start your day with a bit of sweetness, there are several healthy options that won't put your weight loss goals at risk. Hunnes recommends some fruit or naturally sweetened oatmeal, both of which can provide a good amount of fiber in order to reduce inflammation and promote weight loss. Noted!
The Bottom Line
All in all, experts agree that there are certain popular breakfast mistakes that make weight loss so much hard. Specifically, skipping breakfast and eating foods rich in sugar and refined carbs can actually lead to weight gain and poor health. That's why it's best to start your day off right with fiber- and protein-rich breakfast foods and limit your intake of sugary foods like donuts, cereals, and pastries.
