6 Breakfasts That Can Ruin Your Weight Loss Plan

flavored frozen yogurt on ramekins

We’ve been taught to never ignore breakfast as a child, that it’s the most important meal of the day. Today, there has been varying news about its true importance. Some studies suggest that breakfasts are being overrated and that it may not be that important when it comes to shedding excess pounds or sustaining a healthy weight. Despite this, it doesn’t mean that skipping your first meal of the day is a healthy habit because it’s not whatever your excuse is.

In truth, eating breakfast remains a great morning habit to maintain, regardless of some other studies that make its significance a bit questionable. Generally, a highly nutritious breakfast can set your day right by delivering long-lasting energy that serves as fuel as you go on your way throughout the day. By eating healthily and fully in the morning, you’re also helping yourself repress your cravings and reduce your risk for certain chronic medical problems.

Here are six of the worst foods you can have for breakfast, especially in terms of weight loss:

1. Smoothies

Unless you make your own, smoothies you buy outside are usually loaded with calories higher than a combination of burger and fries. They also have high sugar content, which is also another red flag if you’re trying to lose weight. Smoothies you can purchase at grocery stores can also have a natural sugar content like that of soda. You may think it’s healthy because of the fruit flavor, but they’re typically just dressed-up fruit juices. Smoothies are healthy if you make them yourself with your chosen ingredients.

2. Juices

Juices contain lower calories than smoothies. They can also be rich in vitamins and antioxidants, but they aren’t the greatest option when it comes to having your first meal of the day. This is because it lacks fiber that can help you feel full. They’re also frequently high in sugar, sometimes; their sugar content is higher than that of sodas. This is bad news since liquid sources of sugar lead to a faster increase in blood sugar and insulin levels as compared with solid food consumption. Some studies also showed that fruit juices were associated with a heightened risk for diabetes. Instead of juicing, eat whole foods instead.

3. Pancakes and waffles

waffle with chocolate syrup fruits and vanilla ice creamYou can also add bagels and muffins into the mix. These are popular breakfast choices and while they’re surely delectable, they have something that you don’t want to consume early on and that’s refined flour. They also don’t have adequate fiber to give you that feeling of satiation. In a study, those who had an egg for breakfast lost 65 percent more weight and shed more abdominal fat than those who had a bagel. This is because breakfast meals consisting of carbs deliver only half as much fullness as a breakfast consisting of protein-rich eggs. If you’re truly craving for carbs in the morning, at least use whole grain flour for a pancake alongside with some eggs.

4. Specialty coffee drinks

specialty coffee with cream on topMany coffee lovers opt specialty coffee beverages as their breakfast. The bad news is that these drinks contain more than 300 calories. They typically also have lots of added sugar it’s like you’re drinking candy in a liquid form with a coffee flavor. For instance, 16-ounce frappuccinos contain 7-8 teaspoons of sugar. Even the green tea latte with soymilk, which seems like a healthy alternative, contains a whopping 14 teaspoons of sugar.

Starting your day with basically just lots of sugar can cause heightened hunger and cravings for sweets as soon as your blood sugar drops abruptly. This is definitely not good not just for your weight loss management plan, but for your general health as well. If you’re really a coffee person especially in the morning, you can have cappuccinos or lattes for a healthier substitute and stick to the smallest size. Don’t even bother with the whipped cream and syrups no matter how tempting it can be.

5. Cereals with misleading labels

A Harvard study found that whole-grain assertions of certain food brands you see at supermarkets may signify that the food is actually high in sugar and sodium with a greater amount of calories. The best options are those grains with one gram of fiber per 10 grams of carbs. For instance, a cereal containing 28 grams of carbs should have at least three grams of fiber.

6. Flavored yogurt

Greek yogurt is originally considered as one of the healthiest because its protein content is twice as much as regular yogurts. It also contains only half the natural sugars if it’s produced using the conventional straining procedure. However, a report states that due to the high quantities of sugar, artificial components, and thickeners, yogurt has since become unhealthy.

Brands that frequently utilize artificial components and flavored assortments are loaded with 5-7 teaspoons of added sugars in every cup. That’s more sugar than many baked sweets you avoid eating thinking they’re too sugary. So, stick to a plain Greek yogurt as it only has about two teaspoons of sugar per cup. You can add flavor by throwing in some fresh or dried berries.