Healthy Breakfast: Smart Strategy to Maintain Ideal Body Weight
Some people choose to skip breakfast as a strategy in certain diet programs to lose weight. However, some studies show that skipping breakfast can actually lead to weight gain and even increase the risk of obesity. On the contrary, consuming a healthy breakfast is a better strategy to help maintain an ideal body weight.
Healthy Breakfast and Weight Loss
If you want to lose weight or maintain it to stay ideal, you need to regulate your eating patterns, including breakfast. In fact, a healthy breakfast has been proven to help lose weight and meet your daily nutritional needs!
A good breakfast containing fiber, protein, fat and even healthy sugars helps maintain stable blood sugar levels, thus preventing the urge to snack, excessive intake during the next meal.
What are the Criteria for a Healthy Breakfast?
To get the most benefit from your breakfast, make sure your intake meets the following criteria for a healthy breakfast:
1. High in fiber
High fiber content prevents excessive intake that can lead to weight gain. You can get fiber from vegetables, fruits, oats, brown rice, etc.
2. Contains enough protein
Protein is needed to build and rebuild muscle Sources of protein include meat, fish, eggs, and legumes such as cashews, kidney beans, green beans, etc.
3. Has a low glycemic index score
Having a breakfast consisting of low glycemic index foods can help keep blood sugar levels stable. Choose foods or sugars with low glycemic index score, for example by consuming complex carbohydrates such as brown rice, oats, quinoa, vegetables, fruits, sweet potatoes, and corn, and replacing cane sugar with palm sugar, coconut sugar, or lontar sugar, which have low glycemic index values.
4. Contains sufficient vitamins and minerals
Daily vitamin and mineral requirements must be met for normal functioning of the metabolism in the body. Vitamins and minerals can be found in abundance from fruits and vegetables. Lean meats, fish, whole grains, dairy, legumes, nuts, and seeds also are high in nutrients.
5. Contains healthy fats
Healthy fats can help reduce bad fats in the body. Nuts, avocados, eggs, and fish contain an abundance of healthy fats.
Maintain your ideal body weight with healthy breakfast intake and sufficient physical activity!
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Referensi:
Chatelan, A. et al.(2018). Association between breakfast composition and abdominal obesity in the Swiss adult population eating breakfast regularly. Int J Behav Nutr Phys Act 15, 115. https://doi.org/10.1186/s12966-018-0752-7
Jess A Gwin JA and Leidy HJ.(2018). A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management. American Society for Nutrition. Adv Nutr;9:717–725; doi: https://doi.org/10.1093/advances/nmy047.
Ma, et al. (2020). Skipping Breakfast is Associated with Overweight and Obesity: A Systematic Review and Meta-analysis. Obesity Research & Clinical Practice. 14. 10.1016/j.orcp.2019.12.002.
Rezagholizadeh F, et al. A Posteriori Healthy Dietary Patterns may Decrease the Risk of Central Obesity: Findings from a Systematic Review and Metaanalysis. Nutr Res. 2017;41:1–13.
