Breakfast means the meal consumed after a night of fasting. As a result, it seems necessary that the nutrients it contains be of sufficient quantity and quality so that the whole body works properly, and that we make our full energy in the morning. Philippe Pouillard, a scientist specializing in culinary practice at the UniLaSalle Institute in Beauvais, explained to our colleagues at Le Figaro the need for food compensation after the exhaustion of reserves made during the night.
It is undeniable that if you want to have a good day full of energy, it is important to focus on the starting line, which is breakfast. Ingesting enough nutrients, and incorporating this meal into a balanced diet has interested several specialists and nutritionists including Dr. Laurence Plumey, nutritionist and author of the Great Food Book. Thus, 6 Mistakes were recorded to warn about unwanted weight gain:
⏩
Mistake 1: Miss breakfast
A survey of the CREDOC (Research Center for the study and observation of living conditions) has shown that this meal is abandoned by a large population among which there are more young people.
Yet the nutrients in your breakfast are a big part of your daily energy, and it's a mistake to think that giving up that meal can burn calories. On the contrary, it can even be the cause of a considerable gain in weight.
Solution: There are many reasons to leave breakfast. However, whether you are short of time or not in your habits, you could easily provide snacks and easy-to-prepare versions to remedy the situation.
⏩
Mistake 2: Forgetting to hydrate
2 liters of water a day are needed to avoid water retention when you are on a diet to lose weight. Also, you are not unaware that hydration is essential for the well being of individuals.
However, many people forget to drink water in the morning. This is a problem because you have to think about hydration when you wake up and throughout the day.
Solution: In the morning, take a glass of water until it becomes part of your daily routine.
⏩
Mistake 3: Eating foods that are too sweet
It happens to us all to be tempted to eat sweet and appetizing at breakfast. However, be aware that this can lead to cravings before lunch, nibbling between meals.
It is essential to eat balanced to increase the feeling of fullness and to provide the body with all the nutrients it needs.
Solution: Low carb cereals like oats can be a great alternative.
⏩
Mistake 4: Consume a large amount of white bread
The glycemic index of white bread is as high as industrial cereals. The white flours it contains are to be removed from the diet. It is therefore essential to ban the white baguette, brioches and other pastries from your diet.
Solution: Choose your bread, and know that there are good alternatives such as oats and organic bread.
⏩
Mistake 5: Prioritize industrial fruit juices to fresh produce
Industrial juices are the simplest to consume when you're short of time but know that they are very rich in additional sugars.
Solution: Pressed or centrifuged fresh juices are an excellent alternative to enjoy the benefits and vitamins of fruits without the drawbacks of industrial fruit juices.
⏩
Mistake 6: Sacrifice some nutrients
Many people think that fats are out of the diet and that they are good for weight gain. However, good lipids are nutrients that should be preserved. An article published by the WHO in 2018, suggests to be satisfied with the unsaturated fats found in fish as well as in several kinds of vegetable oils such as olive oil or coconut oil.
Solution: The nuts, seeds, avocados are low calorie and will allow you to balance your diet, in addition to bringing you a sense of s