According to researchers from the University of Minnesota the old saying, “breakfast is the most important meal of the day” is true. Based on data that they analyzed from the CARDIA study they found that people who are daily or frequent breakfast eaters have a lower chance of becoming obesity or developing other metabolic disorders. Despite breakfast, being the most important meal a 2011 NPD food market research study discovered that 31 million Americans skip breakfast with the top reasons “they didn’t have enough time and were too busy.” Although these top reasons apply more to women than men.
It’s understandable that women are generally busy in the morning, especially if they have kids. Trying to get yourself ready and out the door on time is hard enough, but throw kids into the mix and all bets are off. Despite being busy, it is still hard to imagine skipping breakfast; you should be able to squeeze in at least a small meal while catching up on the news or even checking your email.
According to Milton Stokes, RD, MPH, who is the chief dietician for St. Barnabas Hospital in New York City most people skip breakfast because they are trying to cut calories in order to lose weight. The problem is by mid-morning that same person is usually starving and ends up overeating during the day. If you are working on losing weight, this kind of behaviour ends up running your diet.
According to James O. Hill, PhD, the key to losing weight and keeping it off is to start your day off with breakfast, and two studies that were published in the Journal of the American Dietetic Association backed up his findings. Not only is eating breakfast important, so is what you eat.
Many people are under the impression that eating a piece of fruit is enough to get you going for the day. While this is better than nothing research suggests that eating, a filling breakfast is the best way to start your day. A filling breakfast can prevent constant snacking or binge eating throughout the day, and gets your metabolism going.
So what is the best breakfast choice for weight loss?
Many of us grew up with cold cereal for breakfast and if you eat it every morning from the time you are young it often turns into a habit. However, some habits should be broken. If you have ever looked at the labels n the back of cereal boxes or have used a program to track your food, it should come as no surprise to you that boxed cereal is high in sugar. Yes, even the ones like Special K, General Mills Total, and Kashi GOLEAN Crunch that claim they are healthy cereals are packed with sugars.
A cup of Kashi GOLEAN contains 13 grams of sugar, and one cup of milk contains 13 grams of sugar, for a total of 26 grams of sugar during one meal. And that’s only if you eat one cup of cereal, most people have two servings or more. The American Heart Association recommends that as part of a healthy diet, women consume no more than 20 grams of sugar a day, while men are allowed 36 grams a day. Based on that even if you only eat one serving of cereal for breakfast women are already going to be over their daily limit. Not to mention most people find that by mid-morning they are hungry once again. Not good if you are trying to lose weight!
Based on the above information if you are trying t lose weight cereal is obviously not going to be the best breakfast choice. We all know that a piece of fruit is not enough to fill most people up let alone sustain them until lunch time, but what about yogurt, waffles, or pancakes?
Yogurt like cereal contains a lot of sugar. Just one serving of Yoplait yogurt contains 26 grams of sugar. Waffles, French toast, and pancakes can be filling, but you would have to leave off the syrup to cut down on the sugar.
So where does that leave us? Eggs. Who would have thought that plain old boring eggs would be the best breakfast choice for weight loss. According to a University of Missouri study teenagers who ate a breakfast containing eggs and beef reported they felt full and satisfied, while teenagers who ate cereal for breakfast did not. Those who ate an egg-based breakfast also saw improvements in daily hunger levels, ate fewer high-fat snacks in the evening, and had fewer food cravings before dinner.
According to Serena Ball, MS, RD, “Protein is an important component of a healthy diet and eggs are higher in protein than most cereals or many other breakfast foods.” Eggs are also low in sugar; two scrambled eggs only contain 2 grams of sugar, making them a great choice as part of your weight loss diet.
To further back up the claim that eggs are the best breakfast choice for weight loss we need to look at a study done at the University of Missouri in March 2013. This study followed the breakfast habits of 20 women who were either overweight or obese. To be a part of this study the women had to either skip breakfast, eat a cold breakfast of cereal, or eat eggs and lean beef for breakfast. Each breakfast was about 350 calories.
What this study discovered was that women who ate the eggs and lean beef felt fuller longer, and the part of the brain that controls food cravings wasn’t as active. If those amazing results aren’t enough to convince you that eggs are the better breakfast choice then perhaps this will.
According to an article in SELF magazine, “Eggs contain choline, a compound that may block fat absorption.” Now it all makes sense as to why eggs are the better breakfast choice for weight loss. There are so many exciting ways to eat them, go out and get some today!