Worst Breakfast Habits for a Flat Belly, Say Dietitians
Research has demonstrated time
and time again that breakfast is the most important meal of the day. Why?
Besides increased alertness and concentration and having a higher quality diet,
it can also help you lose belly fat or attain a flatter, bloat-free tummy.
"Many of breakfast's
benefits relate to reducing belly fat. Eating breakfast helps kick-starts
metabolism and in doing so, reduces the risk for obesity," says Lauri
Wright, PhD, RDN, LD, FADA, registered dietitian nutritionist and spokesperson
for the Academy of Nutrition and Dietetics. "In fact, the National Health
and Nutrition Examination Survey demonstrated that breakfast eaters were more
likely to have a BMI under 25."
If you're looking for a flatter belly, you also want to avoid bloat.
"Bloating can be caused by a
number of factors including diet, hormones and certain medical conditions like
food allergies or intolerances," says Amber Pankonin, MS, RD, LMNT,
registered dietitian and founder of food blog Stirlist. "In order to
reduce bloat through diet, it's important to eat a high protein breakfast with
some fiber to help reduce constipation. Consuming foods that are high in sugar
for breakfast can leave you feeling unsatisfied and hungry."
Fiber is also a belly-fat buster.
"People who eat breakfast
have a significantly higher intake of fiber, and fiber acts as nature's
appetite suppressant," says Dr. Wright. "So not only does eating
breakfast jumpstart your metabolism, but it also can help you consume fewer
calories over the course of the day."
Your breakfast habits can
definitely impact your flat belly goals. Here are 6 habits that may be
hindering them. Read on, and for more on how to eat healthy, make sure you
avoid these 100 Unhealthiest Foods on the Planet.
1. You skip breakfast.
"'Breaking the fast' is
critically important to normalize appetite. Breakfast 'skippers' tend to
overeat at later meals and snacks due to being overly hungry, which doesn't
promote a flat belly," says Dr. Wright. "Breakfast should provide
some lasting energy for the day ahead. If time is an issue, grab a hard-boiled
egg with fresh fruit rather than not eating at all."
2. You eat your breakfast too fast.
"If you are eating too fast,
this can certainly cause belly bloat," says Pankonin. "Digestion
begins in the mouth and it's important to chew your food properly before
swallowing. Shoving food in your mouth while trying to get out the door could
lead to indigestion but it can also put you on a path to mindless eating, which
might result in additional weight gain."
If you are looking to eat
breakfast on the go, at least make sure you have healthy options: 26 Best
Grab-and-Go Breakfast Foods.
3. You skimp on protein.
"It's easy to load up on
carbohydrates at breakfast with such foods like bagels, croissants, and
cereals, but skimping on protein may cause low blood sugar and early
hunger," says Dr. Wright. "Protein is critical for satiety and
keeping your blood sugar stable for longer periods of time. Consider avocado
spread on whole-wheat toast, Greek yogurt with fresh fruit, or a veggie
omelet."
4. You munch on fat-free muffins or scones.
"Pastry items that are
marketed as fat-free can often be high in calories and carbohydrates and low in
protein," says Pankonin. "It's important to balance carbohydrates
with fat and protein at breakfast as this can provide the body with the
nutrients it needs and also help reduce the urge to snack before lunch."
5. You choose lots of pre-packaged breakfast choices.
"These foods have the
appearance of being healthy, most are packed with added sugar. Pre-flavored
oats can contain upwards of 20 grams of added sugar, granola can have 17 grams
of added sugar, and some breakfast bars have 13 grams of added sugar," says
Dr. Wright. "The amount of added sugar delivers a lot of calories and
worse, the energy within the sugar is short-lasting. After the 20-30 minutes of
sugar is delivered, one can be left feeling shaky, tired, and yes – hungry.
Opting for whole-grain cereals or oats self-flavored with almonds and berries
will provide lasting energy (3-4 hours) packed with fiber, vitamins, and
minerals that will keep you satisfied and 'beat the bloat'."
6. You only drink lattes that are high in sugar for breakfast.
"If you're only consuming
coffee with sugar for breakfast, you might find yourself reaching for something
else once you hit the office," says Pankonin. "Over time, this habit
could lead to additional pounds on the scale if you're not keeping those calories
from morning beverages and snacks in check."
