Some people skip breakfast in an effort to lose weight, but that's not a good idea. It can backfire. Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger.
Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals. Other studies show that weight management can be equally effective without breakfast .
Benefits of healthy breakfast
Short on time? Eating a wholesome, nutritious morning meal will probably save you time in the long run. By recharging the brain and body, you'll be more efficient in just about everything you do.
Research suggests that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss in the following ways:
- Reduced hunger: Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain.
- Healthy choices: Eating breakfast may get you on track to make healthy choices all day. People who eat breakfast tend to eat a healthier overall diet, one that is more nutritious and lower in fat. In contrast, people who skip breakfast are more likely to skip fruits and vegetables the rest of the day, too.
- More energy: A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Routinely skipping breakfast is associated with decreased physical activity.
So, if you skip breakfast — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to eat a healthy diet and manage your weight.
Healthy breakfast is important for weight management
A healthy breakfast is important for weight management because it can help you start your day with energy and keep you feeling full until your next meal. Here are some ideas for a healthy breakfast for weight management:
- Greek yogurt with berries: Greek yogurt is high in protein and can keep you feeling full for longer periods. Add some fresh berries for a boost of fiber and antioxidants.
- Avocado toast with egg: Avocado is a good source of healthy fats and can help keep you full. Top a slice of whole grain toast with mashed avocado and a cooked egg for a protein boost.
- Smoothie bowl: Blend together frozen fruit, yogurt, and a handful of spinach for a nutrient-packed breakfast. Top with nuts, seeds, and granola for added crunch and texture.
- Breakfast burrito: Fill a whole wheat tortilla with scrambled eggs, black beans, and veggies for a filling and delicious breakfast.
Indian breakfast
- Oats: Oats are a great option for breakfast as they are high in fiber, protein, and complex carbohydrates, which helps keep you fuller for longer. You can make a bowl of oatmeal with milk, honey, and fruits like apples, bananas, or berries.
- Idli with Sambar: Idli is a South Indian delicacy that is made with fermented rice and lentil batter. It is a low-calorie, high-fiber breakfast option that is perfect for weight management. You can pair it with a bowl of sambar, which is a lentil-based vegetable stew, to make it more nutritious.
- Upma: Upma is another South Indian dish that is made with semolina, vegetables, and spices. It is a filling and healthy breakfast option that can be made in less than 15 minutes.
- Poha: Poha is a popular Maharashtrian breakfast dish that is made with flattened rice, onions, and spices. It is a low-calorie, high-fiber breakfast option that is perfect for weight management. You can add vegetables like peas, carrots, and potatoes to make it more nutritious.
- Dosa: Dosa is a South Indian pancake that is made with fermented rice and lentil batter. It is a low-calorie, high-fiber breakfast option that is perfect for weight management. You can pair it with coconut chutney or sambar to make it more nutritious.
Bonus: Some recipes
A nutritious Indian breakfast for weight management should be balanced with a combination of complex carbohydrates, protein, fiber, and healthy fats. Here are some recipes
Oats and vegetable upma:
Ingredients:
- 1 cup rolled oats
- 1 small onion, chopped
- 1 small tomato, chopped
- 1 small carrot, chopped
- 1/4 cup frozen green peas
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- Salt to taste
- 1 tablespoon vegetable oil
- 1 tablespoon chopped coriander leaves
Instructions:
- In a pan, heat oil, add mustard seeds and cumin seeds.
- Once they start to splutter, add chopped onion and saute for a minute.
- Add chopped carrot and peas and saute for another 2-3 minutes.
- Add chopped tomato, turmeric powder, red chili powder, and salt, and saute for another 2-3 minutes.
- Add rolled oats and mix well. Cover and cook on low flame for 5-7 minutes.
- Garnish with coriander leaves and serve hot.
Moong dal chilla:
Ingredients:
- 1/2 cup moong dal
- 1 small onion, chopped
- 1 small tomato, chopped
- 1 green chili, chopped
- 1/4 teaspoon turmeric powder
- Salt to taste
- 1 teaspoon vegetable oil
Instructions:
- Soak moong dal in water for 4-5 hours.
- Drain the water and grind the dal to a fine paste.
- Add chopped onion, tomato, green chili, turmeric powder, and salt to the paste.
- Mix well to form a batter of pouring consistency.
- Heat a non-stick pan and grease it with oil.
- Pour a ladleful of batter on the pan and spread it in a circular motion to form a thin chilla.
- Cook on medium flame until golden brown on both sides.
- Serve hot with mint chutney.
Brown bread and egg sandwich:
Ingredients:
- 2 slices of brown bread
- 1 boiled egg, sliced
- 1 small tomato, sliced
- 1 small cucumber, sliced
- Salt and black pepper to taste
- 1 teaspoon low-fat butter
Instructions:
- Toast the brown bread slices.
- Spread low-fat butter on one side of each bread slice.
- Place egg, tomato, and cucumber slices on one bread slice.
- Sprinkle salt and black pepper on top.
- Cover with the other bread slice.
- Cut the sandwich into halves and serve.
Note: You can also add some green leafy vegetables to the sandwich to increase its nutritional value.
In conclusion
Overall, it's important to have a balanced breakfast that includes a combination of complex carbohydrates, proteins, and healthy fats. Along with the above options, you can also add fruits, nuts, and seeds to your breakfast to make it more nutritious.