No need to skip breakfast, the following way of eating helps you lose weight without feeling tired

Many people who want to lose weight often think of skipping breakfast to cut calories. But in reality, breakfast is not the only factor that determines weight, but how you eat, what you eat and what you eat throughout the day.

Some people lose weight by skipping breakfast in the hope that their total daily calories will decrease. However, many analyses show that people who regularly skip breakfast have a higher risk of being overweight, obese and having metabolic disorders, especially in children and adolescents, according to the health website Medical News Today (UK).

A breakfast with protein, fiber and a little fat is very suitable for people who want to lose weight.

PHOTO: AI

In adults, the picture is more complicated. They can certainly skip breakfast, but they need to regulate their calorie intake throughout the day. If they skip breakfast and then overeat at lunch or dinner, especially sweet and fatty foods, they increase their risk of weight gain and blood sugar problems. But for most people, a healthy breakfast is an easy way to control hunger.

A healthy breakfast will be rich in protein and fiber. These ingredients help reduce hunger and reduce food intake at the remaining meals of the day. Meanwhile, a breakfast high in white starch, sugar or unhealthy fats will make hunger return very quickly.

In a study published in the journal Obesity , scientists conducted a study on overweight teenagers who had a habit of skipping breakfast. The results showed that instead of skipping meals, those who ate a high-protein breakfast, about 35 grams of protein, every day for 12 weeks helped reduce the ability to accumulate body fat, reduce total energy intake and reduce hunger compared to the group that continued to skip meals.

Meanwhile, people who are on a diet can absolutely eat starch. The important thing is to choose the type of starch to eat. Nutritionists recommend limiting foods containing refined starch such as white bread, white sticky rice or cakes. Instead, prioritize complex starches rich in fiber such as oats, brown rice or potatoes.

A breakfast that is suitable for a weight loss diet should not only have protein and complex carbohydrates, but also include healthy fats from avocados, walnuts, almonds, flaxseeds or olive oil. These beneficial fats help create a feeling of fullness for a long time, reducing hunger pangs near noon.

The general rule is that if you want to lose weight, you need to have a calorie deficit. Therefore, breakfast, although healthy, should not be too much. To lose weight healthily, you should not have a calorie deficit of more than 500 calories per day. Breakfast accounts for about 25-30% of the total calories of the day, which is reasonable, helping you feel full but not too heavy.

Breakfast does not necessarily have to be eaten too early, but it is best to eat within 2-3 hours after waking up to avoid being too hungry and overeating at lunch, according to Medical News Today .

Source: https://thanhnien.vn/khong-can-kieng-bua-sang-cach-an-sau-day-giup-giam-can-ma-khong-met-moi-185251208152416952.htm