You’ve heard it said time and time again that breakfast is the most important meal of the day.
But how much breakfast should you eat when you’re hoping to lose weight?
If you’re counting calories, every one you consume needs to be considered.
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As far as breakfast is concerned, this meal sets the tone for your entire day.
It can be a very long day when you are dieting.
How many calories do you oughta eat for breakfast to lose weight?
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Typically, a diet limits you to a certain number of calories for an entire day.
They do caution, though, to be mindful of what those calories consist of.
Here are the best breakfast tips to live by for weight loss.
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Increase your protein intake.
The Nutrition Twins recommend consuming a minimum of 20 grams of protein for breakfast.
Energy crashes also trigger neurotransmitters including the belly fat hormone, cortisol."
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2.
Combine high-fiber foods with your protein.
The marriage of high-fiber foods and protein is a happy one.
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Foods that contain a lot of fiber are chock-full of nutrients without too many calories.
Good examples are low-glycemic, antioxidant-rich fruits such as veggies and berries, and 12-cup portions of whole grains.
Similar to protein, fiber takes its time to digest.
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Aim for at least five grams, but ideally more."
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3.
Add healthy fats to your diet.
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Healthy fats are stellar in fighting inflammation.
This is key for losing weight, as inflammation makes the process more challenging.
“Choosing a healthy fat is the key, compared to an artery-clogging fat that will create inflammation.
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Fat provides satiety as well, which plays a critical role in weight loss and preventing overeating.
About 100-150 calories worth of healthy fat will do the trick!”
Two excellent choices are peanuts and peanut butter.
In addition, avocados are another great breakfast option that offers healthy fat, aka monounsaturated fat.
Combine them with eggs and fruit for a delicious morning meal.
Don’t forget about your carbs.
Not all carbs are bad; it’s really all in the choices.
The Nutrition Twins encourage you to consume some carbseven if you’re trying to lose weight.
They recommend shopping for whole-grain sprouted bread for toast, such as Ezekiel.
“It doesn’t take muchabout 80 to 150 calories of a wholesome carbohydrate is enough for most people.
Active individuals and larger men may need a little more.”
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5.
Stay away from added sugar.
Be sure to stay away from added sugar during breakfastor any part of the day, for that matter.
Sugar is inflammatory, which makes losing weight more challenging.
In addition, it’s packed with calories and doesn’t offer nutrients.
All in all, sugar is not your friend.
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6.
Say no to all-carb breakfasts.
All-carb breakfasts should be avoided at all costs.
This includes bagels, muffins, and cereal.
