The mistaken view is that consuming fewer calories will mean a slimmer figure. While there is some truth to this, missing breakfast is not the right time to cut down on calories in order to lose weight. The metabolism is slower in people who miss breakfast, which can actually hinder a person from losing weight, rather than help them. The National Weight Loss Registry, which has helped thousands of people successfully lose weight and keep it off strongly encourages people to eat breakfast as part of their weight loss program. Breakfast eaters are also more likely to avoid unhealthy mid-morning snacks if they have eaten a healthy breakfast, which will help them to maintain a healthy weight and keep excess weight off in the long term.
According to the Mayo Clinic, here are some food items that form the core of a healthy breakfast:
- Whole grains. Options include whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers or melba toast.
- Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat, poultry or fish (such as water-packed tuna or slices of salmon.)
- Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage cheese and natural cheeses.
- Fruits and vedgetables. Options include fresh fruits and veggies or 100% juice beverages without added sugar.
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