Dietitians break down exactly what’s so good about this delicious, easy-to-access food.
We’ve all heard the old adage that breakfast is the most important meal of the day. While its claim to the top spot in the meal hierarchy may be debatable, it’s a fact that what you eat (or don’t eat) for breakfast can have a big impact on your weight, health, and fitness. physics in general.
It is therefore wise to think carefully about the foods you choose for this first meal of the day. This is especially true if you’re trying to get in better shape or avoid gaining weight.
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The One Food That Can Help You Avoid Weight Gain
Experts agree that the only type of breakfast food that can support your health and help you avoid weight gain is anything with protein, and a specific type of yogurt called skyr may be a particularly good choice. .
Why protein is such an important part of breakfast
First things first: why is protein so important for breakfast? Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of sugar shock says: “A study found that distributing your protein throughout the day, including getting adequate protein at breakfast, led to a greater drop in BMI and belly fat compared to to consuming most of your protein at dinner.”
Cassetty says there are several reasons why protein is especially beneficial at the start of the day. “When you sleep, your body breaks down muscle tissue and if you don’t eat enough protein for breakfast, you miss the chance to rebuild muscle, which can lead to metabolic slowdown over time. That’s because that protein is needed to maintain muscle mass, and muscle is the most energy-consuming tissue in your body, so the more muscle mass you have, the more calories you burn, even at rest.
She adds that since protein is more filling than fat or carbs, eating high-protein meals can help you feel full longer, which can help you eat less throughout the day.
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Why You Should Try Skyr Yogurt
Yogurt may offer valuable health benefits, but there is a variety that is packed with protein, even surpassing the typical protein content of Greek yogurt. This protein-rich wonder is called skyr, a traditional creamy yogurt from Iceland.
“It helps to eat about 20-30 grams of protein for breakfast and ¾ cup of Siggi’s Plain Skyr Yogurt helps you hit that mark with 19 grams of protein,” says Cassetty. “It’s my favorite way to get protein in the morning, whether it’s with fruits and nuts, mixed into oatmeal, or spread on toast.”
While yogurt can have significant benefits for gut health, in addition to providing protein and other nutrients, one downside is the sugar content, which can often be high.
Cassetty says she recommends (and works with) Siggi’s yogurt because of the brand’s awareness in this area. “A sugary diet can limit the diversity of your gut microbes and interfere with your sleep, which can interfere with your efforts to manage your weight,” she says. “So I’m very picky about the flavored yogurt I eat. I partner with Siggi’s because it’s the only leading high-protein yogurt brand that has no alternative sweeteners and a moderate amount of added sugar, whichever flavor you choose. This is the only brand of flavored yogurt I will keep at home.
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Other Great Breakfast Options for Healthy Weight Management
Proteins and green vegetables
Dawn Jackson Blatner, RDN, CSSD, is a big fan of the “Protein + Greens” strategy, which (as you can probably guess) involves combining high-protein foods with leafy green vegetables. You can choose from some his recipe suggestions or create your own combinations.
Nut
“At 190 calories per ¼ cup serving, it may surprise you that nuts are one of the best foods to add to your breakfast to prevent weight gain,” says Cassetty, citing a study that found that even a relatively small increase in daily nut consumption was linked to a lower risk of obesity. She notes that nuts are high in healthy fats, with 13 grams of polyunsaturated fat per ounce.
“Walnuts pair well with other healthy breakfast foods, and given their unique nutritional composition and health-boosting properties, they make a great addition to your morning routine,” says Cassetty. “Try adding them to oatmeal or using them on whole-grain or grain-free waffles and pancakes. I keep a container of toasted nuts in the fridge and add them to all my breakfasts, including with fruit on the side of scrambled eggs. If you are storing them for more than a month, store the nuts in the freezer.
Eggs
Cassetty notes that eggs are a relatively inexpensive, versatile, and easy-to-prepare breakfast option that’s a good source of protein and other nutrients, although people with certain health conditions like diabetes or hypercholesterolemia may need to limit their daily egg intake. If you’re short on time and looking for something quick and easy, try an option like Nellie’s Free-Range Hard Boiled Eggs which you can enjoy on the go.
High Fiber Foods
Besides being good for your digestive system, fiber tends to keep you full longer than high-calorie options. Try whipping up a delicious smoothie filled with leafy greens or enjoy a whole-grain cereal like Bob’s Red Mill Old fashioned muesli or wholemeal bread like Food for Life’s Ezekiel 4:9 Sprouted Grain Bread.
Next, find out the top workout mistake people make when trying to lose weight.
