Breakfast refers to the meal consumed after a night of fasting. Therefore, it seems necessary that the nutrients it contains be of sufficient quantity and quality so that the whole body works properly, and that we get our energy up in the morning. Philippe Couillard, a scientist specializing in culinary practice at the UniLaSalle Institute in Beauvais explained to our colleagues in Le Figaro the need for food compensation after the exhaustion of reserves made overnight.
There is no denying that if you want to have a good day full of energy, it is important to focus on the starting line, which is breakfast. Ingesting a sufficient supply of nutrients, and integrating this meal into the balanced diet, has interested several specialists and nutritionists, including Doctor Laurence Plumley, nutritionist, and author of the Great Food Book. Thus, 6 errors were identified to warn about unwanted weight gain:
Mistake 1: Missing Breakfast
A CREDO (Research Center for the Study and Observation of Living Conditions) survey has shown that this meal is abandoned by a large population, among whom there are more young people.
Yet the nutrients in your breakfast are largely the source of your daily energy, and it is a mistake to think that skipping this meal is losing calories. On the contrary, it can even cause considerable weight gain.
Solution: There are many reasons to skip breakfast. However, if you are running out of time or it is not your habit, you may well plan for snacks and versions that are easy to prepare to remedy the situation.
Mistake 2: Forgetting to hydrate
2 liters of water per day is necessary to avoid water retention when one is engaged in a diet to lose weight. Also, you are aware that hydration is essential for the well being of individuals.
However, many people forget to drink water in the morning. This is problematic because you have to think about getting hydrated as soon as you wake up and throughout the day.
Solution: In the morning, take a glass of water until it is part of your daily routine.
Error 3: Eating too sweet foods
It happens to all of us to be tempted to eat sweet and appetizing food for breakfast. However, be aware that this can lead to cravings before lunch, pushing to snack between meals.
Eating a balanced diet is essential in order to increase the feeling of satiety and provide the body with all the nutrients it needs.
Solution: Low-carb cereals like oats can be a great alternative.
Error 4: Consume a large amount of white bread
The white bread glycemic index is as high as industrial cereals. The white flours it contains are to be avoided from food. It is therefore essential to banish the white baguette, brioches and other pastries from your diet.
Solution: Choose your bread well, and know that there are good alternatives such as oats and wholemeal bread, of organic origin.
Mistake 5: Favor industrial fruit juices over fresh products
Industrial fruit juices are the simplest to consume when you are running out of time, but be aware that they are very rich in additional sugars.
Solution: Fresh squeezed or centrifuged juices are an excellent alternative to enjoy the benefits and vitamins of fruit without the disadvantages of industrial fruit juices.
Mistake 6: Sacrificing certain nutrients
Many people think that fats are to be avoided by the diet and that they are favorable for weight gain. However, good fats are nutrients that should be preserved. An article published by the WHO in 2018 suggests being content with the unsaturated fats found in fish as well as in several kinds of vegetable oils such as olive oil and coconut oil.
Solution: Nuts, seeds, avocados are low-calorie and will allow you to balance your diet, in addition to bringing you a feeling of satiety thus avoiding you from overeating.