It sounds counter-intuitive – eating to lose weight? Nutritionists have asked this questioned for years. How important is breakfast for weight loss for runners or anyone else for that matter?
Ironically it's true in that eating a good healthy breakfast can help you to shed unwanted pounds.
There is actually a formula to most things that results in hitting a goal and eating breakfast to achieve weight loss is no different.
Many people have asked, 'does eating breakfast start your metabolism'?
The short answer is 'Yes'.
Eating breakfast can help start your metabolism.
Because you've been sleeping all night your body's metabolism naturally slows down.
So naturally eating a healthy breakfast, following a structured guideline, helps kick you metabolism into gear.
So if you're asking 'what should I eat for breakfast when trying to lose weight'? Here are some healthy breakfast recipes for weight loss:
How Many Calories Do You Need For Breakfast?
The target zone for a good healthy breakfast calories is between 300 and 400 calories.
To lose weight, stay on the low end (300 – 350). To maintain, then shoot for 350 – 400.
The Optimal Range of Carbs:
There are carbs, and then there are carbs. The ones you want are from fruits, vegetables and whole grains.
Skip processed foods and sugary things like donuts. The optimal range of carbs for your breakfast should be 40 to 55 grams.
Protein Makes You 'Feel Full' Longer:
When you’re trying to lose weight, protein is important. It takes longer to digest and requires more metabolic energy for your body to process.
Eating protein can also make you feel full for longer, reducing the urge to snack later in the morning.
Try to eat about 13 to 20 grams of protein with your breakfast.
The best sources of protein are eggs, dairy, soy milk, protein powder, smoothies, whole grains, nuts and seeds.
Fats Are Actually Good For You:
Yes, you can and should eat fat when you’re trying to lose weight. Like protein, fat can make you feel fuller for longer.
The trick is to eat the right kinds of fats.
Avoid saturated fats like those in bacon and cheese. Instead, eat monounsaturated fats, which can be found in olive oil, nuts, seeds, and avocados.
You want to eat 10 to 15 grams of fat with a good healthy breakfast.
Fiber Helps You Digest Food:
When you’re eating a good healthy breakfast, try to eat about 6 grams of fiber.
The best sources are fruits, vegetables, nuts, seeds and whole grains.
The idea is to eat about 25% of your recommended daily 25 grams of fiber.
Cut Down on The Sugar Intake:
Try not to eat more than 36 grams of sugar with breakfast.
When you’re adding sugar and sweeteners to your coffee or tea, don’t go over 6 grams, or about 1.5 teaspoons.
Does Eating Breakfast Start Your Metabolism?
Timing: The best time to eat breakfast is within 30 to 60 minutes of waking up. You can eat your breakfast in two parts, especially if you work out in the morning.
Eat the carb-based portion of breakfast before you hit the gym and then, after you’re done, eat the protein portion of your meal.
It sounds pretty complicated, but there are some delicious and relatively simple options that will give you exactly what you need.
It sounds pretty complicated, but there are some delicious and relatively simple options that will give you exactly what you need.
1. Steel Cut Oats with Nuts and Fruit
Steel cut oats are better for you than rolled oats, because they have more fiber and more protein.
Cook ½ cup of steel cut oats in a mixture that’s ½ cup water and ½ cup soy milk.
Add ½ cup of blueberries, one tablespoon of crushed nuts (walnuts are a good choice) and drizzle with one teaspoon of maple syrup.
Calories: 328
Total fat: 9.7 grams
Saturated fat: 1 gram
Carbs: 51.1 grams
Fiber: 7.2 grams
Sugars: 16.6 grams
Protein: 11.8 grams
2. Mexican Egg Wrap
Scramble one egg and one egg white with two teaspoons of black beans, two tablespoons of chopped onion and ¼ cup of chopped tomatoes.
Once the eggs are set, stir in one cup of spinach.
Use the egg mixture to fill a nine-inch whole wheat tortilla and top it with diced avocado and salsa.
For spice, add salt, pepper, cumin and chili powder.
Calories: 345
Total fat: 15.7 grams
Saturated fat: 3.5 grams
Carbs: 36.8 grams
Fiber: 9.7 grams
Sugars: 3.2 grams
Protein: 17.4 grams
3. Smoothie and a Hard-Boiled Egg
This smoothie recipe is based on carrot cake.
Blend two medium-sized carrots, half a frozen banana, two cups of spinach, one cup of unsweetened soy or almond milk, half a scoop of plant-based protein powder, 1/8 cup of raisins, and cinnamon, nutmeg and clove to taste.
Have half of the smoothie before your workout, then drink the rest afterward with the boiled egg.
Calories: 368
Total fat: 12.6 grams
Saturated fat: 5.1 grams
Carbs: 49.6 grams
Fiber: 9.4 grams
Sugars: 25.5 grams
Protein: 25.4 grams
In The End How Important is Breakfast For Weight Loss?
Where a good healthy breakfast is concerned, it is important to do the right things, but it’s just as important to avoid making some common mistakes.
Any one of these errors could derail your progress.
1
Don’t skip breakfast. When you’re asleep, your metabolism slows down, and it stays slow when you first wake up. You need to eat to get your metabolism back on track. Not eating a good healthy breakfast will also starve your brain of glucose, making your mind foggy. You’ll be cranky, too.2
Don’t skimp. You have to eat enough of the right foods, because if you skimp, you’ll just end up hungry sooner. That will lead to snacking, and you’ll end up taking in more calories than you should have, not just in the short term but over the course of the whole day.3
Don’t eat an unbalanced meal. If you eat a breakfast that’s too heavy on carbs, or with too much protein, you’re cheating yourself of the entire scope of nutrients and foods that you need to be your best. You need all of the elements of a healthy meal. Concentrating on only one category to the exclusion of another will leave you off-kilter and might inspire you to eat the wrong thing later in the day.
