They say you should have breakfast like a king. It’s widely considered to be the most important meal of the day. But it’s also the meal that tends to be the most neglected, largely due to morning being such a rushed time of the day.
If you’re serious about learning how to lose weight fast, however, then it is crucial for you to take breakfast seriously.
You don’t need to follow any special diet programs, if you just pay heed to these five simple but highly effective breakfast rules. Read on to learn what they are:
Rule #1: Eat as soon as possible
Make sure you have your breakfast within an hour of waking up. Doing so jump-starts your metabolism, and helps you avoid feeling starved later in the day – something that usually leads to poor dietary choices during lunch and dinner.
Eating as early as possible also enables you to take full advantage of your body’s fat-burning potential.
Other benefits of eating early include a better circadian rhythm and improved muscle development.
Rule #2: Embrace protein (and avoid sugar)
A breakfast high in protein is a sure-shot way to ward off any hunger pangs that can derail your weight-loss plans.
This is because protein increases your satiety.
Moreover, high-protein foods are digested slower than most other food options, thus making you feel both energized and full for a longer part of the day. Eggs, nuts, grains, and protein-rich smoothies are all great breakfast options.
Also, do your best to avoid foods that have high sugar-levels, as they only serve to pile on the calories, while not really contributing much to your energy levels.
Recommended Read – The Drawbacks of Eating Too Much Protein
Rule #3: Fiber is your friend
Make sure that your breakfast includes at least 8 grams of fiber.
High-fiber foods give you that feeling of satiety that helps you avoid more high-calorie foods throughout the day. This is because they are rich in nutrients that get digested very slowly.
High-fiber smoothies or oats are great breakfast options.
Rule #4: Keep count of those calories
This is of course not exclusively a breakfast rule, but something you should be mindful of with every meal.
Try to restrict your breakfast calorie count to between 300-400 calories. Fresh fruits and vegetables, whole-wheat toast, eggs, oatmeal etc. are great options if you want to keep your calorie intake in check.
It is also important for you to keep track of your portion sizes, and make sure that they are not too large, since larger portions automatically mean more calories.
Recommended Read – How to Calculate Calories and Grams
Rule #5: Always have a banana
Foods like banana and oatmeal are rich in resistant starch.
These foods are highly effective when it comes to burning calories and converting fat to energy. This helps you feel satiated for longer, while also keeping you energized throughout the day – making these foods a must-have for breakfast.
Of course, the aforementioned rules will only prove useful if you follow the most important rule of them all:
Never skip breakfast
Skipping meals is never an effective weight loss strategy. Breakfast in particular is a meal you should never skip, as doing so will have adverse repercussions for your health and well-being throughout the day.
Live by the words of science fiction author Robert A. Heinlein – “One should not attend even the end of the world without a good breakfast”.
Follow the rules, have a healthy and hearty breakfast, and enjoy the results!