Breakfast is often referred to as the most important meal of the day, and for a good reason.
What you eat in the morning can set the tone for the rest of your day, affecting your energy levels, hormones, and even your ability to lose weight.
Unfortunately, many common breakfast foods can sabotage your efforts, leaving you feeling sluggish, hungry, and craving unhealthy snacks by mid-morning.
I want to share with you some breakfast foods you should either reduce or avoid if your goals include weight loss, supporting your hormones, and maintaining high energy levels throughout the day.
Pancakes with syrup, Muffins and Pastries
We often reach for something sweet in the morning, thinking it will give us a quick energy boost. However, sugary foods like sweetened yogurts, muffins, and pastries can cause a rapid spike in blood sugar, followed by a crash that leaves you feeling tired and hungry soon after. This blood sugar rollercoaster can also affect your hormones, leading to increased cravings and overeating later in the day. Be careful with sugary cereals and granolas that are marketed as "healthy".
Low Protein Foods
Many foods like corn flakes, poha or idli lack sufficient protein. While they might be convenient, cereals that lack protein can leave you feeling unsatisfied and reaching for snacks soon after breakfast. Protein is essential for stabilising blood sugar, supporting muscle maintenance, and keeping you full longer.
Plain Toast or Toast with Jam/Honey
Toast is a quick convenient breakfast option, but plain white toast or toast with jam or honey lacks nutritional balance. White bread, made from refined grains, is low in fibre, leading to quick digestion, a rapid blood sugar spike, and an inevitable crash that can leave you craving unhealthy snacks. Adding jam or honey provides sweetness without protein or healthy fats, which can further spike insulin levels and contribute to weight gain.
MORE LIKE THIS…
Puris/ Kachori or Fried Eggs
Fried foods, including popular Indian breakfast items like puri, paratha, and even fried eggs, are high in unhealthy fats that can make you feel sluggish and cause weight gain and affect your hormones. These foods are also heavy and hard to digest.
Sweetened or Flavoured Drinks
Many people start their day with flavoured lattes, sweetened chai, or sugary coffee drinks. While these might be comforting, they can add a lot of unnecessary sugar and calories to your diet, contributing to weight gain and energy slumps.
Fruit Juices
While fruit juice might seem like a healthy choice, it lacks the fibre found in whole fruits. Drinking fruit juice can cause a quick rise in blood sugar levels, leading to energy crashes and increased hunger.
Start Your Morning Right
By reducing or avoiding these foods and opting for nutrient-dense, whole foods instead, you can set yourself up for success every morning.
I am holding a free 5-Day Morning Challenge. Making the right breakfast choices is key for achieving your health goals, whether it’s losing weight, supporting hormones, or maintaining higher energy levels throughout the day.
This challenge will help you start your day right with balanced, energising meals that support your goals. Let’s kickstart your mornings together!
MORE LIKE THIS…
Sujata Din is a Certified Health Coach and Certified Professional Cancer Coach. In this regular column for iGlobal, she offers some special insights, from useful wellness tips to recipes for creations that are not only delicious but also healthy.
*Info: FREE 5-day Challenge