What People Who Never Gain Weight Eat For Breakfast

FOOD Amine 30 Dec , 2022 0

We’ve all heard the old adage that breakfast is the most important meal of the day. Claiming the top spot in the dietary hierarchy may be controversial, but what you eat (or don’t eat) for breakfast can have a huge impact on your weight and overall health and fitness. It is true that there is

That’s why it’s wise to carefully consider the foods you choose for your first meal of the day.

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The Only Food That Helps You Avoid Weight Gain

Experts agree that one of the breakfast foods that can help support your health and avoid weight gain is one that contains protein. Also, a particular type of yogurt called skyr may be an especially wise choice.

Why protein is an important part of breakfast

First of all, why is protein important at breakfast? Samantha Cassetti, MS, RD, A nutrition and wellness expert, sugar shock “One study found that distributing protein throughout the day, including consuming enough protein at breakfast, significantly reduced BMI and abdominal fat compared to consuming most of the protein at dinner. got it.”

Cassetti says there are several reasons why protein is especially beneficial to start the day. “While you sleep, your body breaks down muscle tissue. If you don’t get enough protein at breakfast, you miss the chance to rebuild muscle, which can slow your metabolism over time. You need protein to maintain your muscle mass, and since muscle is the body’s most energy-hungry tissue, the more muscle you have, the more calories you’ll burn, even at rest.

She adds that protein is more filling than fat and carbohydrates, so eating protein-packed meals can help you feel fuller for longer and help you eat less in a day. increase.

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Why You Should Try Skyr Yogurt

Yogurt can provide valuable health benefits, but there is one variety that contains more protein than the typical protein content of Greek yogurt. is a traditional creamy yogurt.

“Aiming for about 20 to 30 grams of protein and 3/4 cup of protein at breakfast will help. Sigi’s Plain Skil Yogurt 19 grams of protein will help you reach that goal,” explains Cassetti. “Whether it’s mixed with fruit or walnuts, mixed into oatmeal, or spread on toast, this is my favorite way to get protein in the morning.”

In addition to providing protein and other nutrients, yogurt can have significant benefits for gut health, but the downside is that it is often high in sugar.

Cassetti says she recommends (and uses) Siggi’s yogurt because of the brand’s integrity in this space. “A sugary diet can limit gut microbial diversity and impair sleep, both of which can interfere with weight management,” she says. I partner with Siggi’s because they’re the only major brand of protein-packed yogurt with no substitute sweeteners and just the right amount of added sugar, no matter what flavor you choose. It’s the only flavored yogurt brand I keep at home.”

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Other great breakfast options for healthy weight management

protein and vegetables

Dawn Jackson Blatner, RDN, CSSD, is a huge fan of the “protein + greens” strategy of combining high protein foods with leafy greens (as you probably guessed it).You can choose from some her suggested recipe Or create your own combination.

walnut

“With 190 calories per quarter cup, you might be surprised to find that walnuts are one of the best foods to add to your breakfast to help prevent weight gain.” I was. She says walnuts are high in healthy fats, with 13 grams of polyunsaturated fat per ounce.

“Walnuts pair well with other healthy breakfast foods. Given their unique nutritional content and beneficial health properties, they’re a great addition to your morning routine,” says Cassetti. “Try adding it to oatmeal, or topping whole-wheat or grain-free waffles and pancakes. Keep a container of toasted walnuts in the fridge and serve fruit next to scrambled eggs for every breakfast meal. If storing for longer than a month, store walnuts in the freezer.”