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Eating
Breakfast Helps Weight Loss
 If
you are someone who thinks skipping breakfast will help you lose weight,
think again! Studies show that breakfast - especially a cereal breakfast
- is associated with better weight control.
An ongoing study of
people who have maintained weight loss of at least 30 pounds for more
than a year shows that eating breakfast keeps people slimmer (National
Weight Control Registry). Breakfast eaters tend to eat fewer calories,
less saturated fat and cholesterol and have better overall nutritional
status than breakfast skippers.
A Nielsen's National
Eating Trends Survey showed that women who ate cereal on a regular basis
weighed about nine pounds less than those who ate cereal rarely or not
at all, while men who ate breakfast weighed about six pounds less than
men who didn't eat breakfast.
What
is the link?
When you skip breakfast,
your metabolic rate slows down and your blood sugar drops. As a result,
you become hungry and have less energy. This sets you up to impulsively
snack in the morning - often on high-fat sweets - or to eat extra servings
or bigger portions at lunch or dinner.
When you eat breakfast,
your body feels nourished and satisfied, making you less likely to overeat
the rest of the day.
Eating breakfast every
day may reduce the risk for obesity and insulin resistance syndrome -
an early sign of developing diabetes - by as much as 35 to 50 percent,
according to a study presented at a recent American Heart Association
conference.
Whole-grain
cereals best choice for weight loss
Breakfast choices
are endless, although whole-grain cereals top the list as the best choice
for weight control and improving health.
A Harvard study found
that participants who ate whole-grain cereal every day were 17 percent
less likely to die over the next several years from any cause, and 20
percent less likely to die from cardiovascular disease, than those who
"rarely or never" ate whole-grain cereals.
Look for cereals that
list whole grain or bran as their first ingredient and contain at least
2 grams of dietary fiber per serving. Bran cereal and oatmeal contain
at least 7 grams per serving, or about 25 percent of the recommended daily
intake.
"No
time" is no excuse
Time is at a premium
for most of us. Nevertheless, it pays to make time for what may be the
most important meal of the day.
Try to choose foods
from at least two or more food groups. Protein foods take longer to digest
and will provide sustained energy and keep you feeling full longer.
Here are quick, tasty
and nutritious choices to get your day off to a good start:
- Milk and whole-grain
cereal
- Instant oatmeal
topped with raisins and milk
- Whole-grain granola
topped with fruit and yogurt
- Peanut butter spread
on whole-wheat toast or a bagel
- Fruit smoothie
made with yogurt
- Cheese and whole-grain
crackers
- Do not overlook
leftovers - a slice of pizza, leftover stir-fry or a bowl of soup zapped
in the microwave can be tasty and tide you over to lunch
Energy bars have exploded
in popularity. Although they are convenient and may satisfy your hunger
in a pinch, read the label. Even though they contain a variety of vitamins
and other added nutrients, they often contain little fiber, and are loaded
with as many calories as a candy bar!
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