The importance of how to start your day: breakfast edition
The healthiest food habit to have is, before you eat anything in the morning, always drink a full glass of water!
The reason you need to do this is that your body has temporarily fasted for at least 10-12 hours, or however long you’ve slept. Your body is a little dehydrated, stomach juices will be acidic, and your body’s blood is at its thickest.
By drinking a glass of water, with a little lemon for an added boost to your metabolism and other benefits, you help thin the blood and minimize risks of serious health conditions like heart attacks and strokes.
Adding a whole slice of lemon to your water will give you a nice dose of vitamin C, flavonoids, other vitamins, minerals, and you alkalize your stomach acid pH a little bit. Don’t be afraid to eat that piece of lemon after you finish your water. It will taste fairly tart, but the peel of the lemon is just as important as the juice.
It also goes without saying, you should never skip breakfast. Breakfast is the most important meal of the day for a reason. Eating breakfast sets up your body’s metabolism for, either, fat burning or sugar burning. When you skip breakfast, your metabolism slows down, which is bad if you are trying to lose weight.
It has been proven time and time again that eating breakfast regularly helps not only lose weight but also maintain your healthy weight.
Breakfast of champions: what to eat and what to avoid
What foods and drinks you consume in the morning also matter. If you eat sugary foods like that go-to favorite cereal or donut, you set yourself up for weight gain and higher blood sugar.
A healthy food habit is to cut the breakfast version of junk food out of your diet for good and go for more filling foods or types of fitness foods that work with your morning workout routine.
Fiber-filled foods like oatmeal paired with fruits, nuts, berries and a little spice make for a great breakfast. A great spice for weight loss is cinnamon. By having fiber, you will feel fuller for longer periods of time and are less likely to go for a brunch snack.
If you are in a rush, go for a whole grain piece of toast or black bread with a tablespoon of peanut butter. You can also try a nice cup of regular plain yogurt, and the best part is you can add nuts, cocoa powder, or fruit for flavor!
Avoid the fat-free, sugar-free, and low-calorie yogurts. These tend to be filled to the max with additives and other junk.
The importance of protein
The ideal protein food, like fiber, is a necessary component of any meal, breakfast included. Both protein and fiber keep you feeling full and help your body in many ways.
Protein is a main component of the fitness food groups. Your body needs protein to help your body grow, repair cells, and make new ones among other things.
If you work out in the morning, then your breakfast should include fitness foods such as protein, slow carbohydrates, minerals, and vitamins. All of which you would get from eating a well-balanced breakfast.
Best sources of protein are eggs, nuts, seeds, beans, and legumes. The ideal protein foods should come from plant-based sources.
There are many great breakfast recipes for ideal protein food filled breakfasts.
Healthiest food habits for weight loss
The best healthy food habits to have besides the ones listed above are:
- Strive to eat raw fruits and vegetables. One way is to make your own fruit juice, shake, or eat them as a side.
- Portion your food correctly and make sure to exercise in proportion to your intake to burn calories.
- Plan your breakfasts in advance and set up everything thing you need the night before to make breakfast preparation easy.
- Always eat fiber after your workout.
- Make sure you get enough fiber and protein to stave off hunger till lunch.
They say, “breakfast like a king, lunch like a prince, and dinner like a pauper” for a good reason. Old wisdom still holds true today. When you eat a substantial breakfast, you prevent overeating later in the day. By not overeating you lose weight, which is the end goal.