According to the latest research, eating a second breakfast might be the key to weight loss. This habit is better for your waistline than skipping the meal altogether. In the long run, it boosts your metabolism and energy expenditure. Moreover, it prevents overeating later in the day.
Why Breakfast Matters
Everyone knows that breakfast is the most important meal of the day. Yet, about half of Americans skip this meal at least once a week. This causes them to overeat later, which leads to weight gain, low blood sugar, and fatigue.
Breakfast fuels your mind and body for the day ahead. It also kick-starts your metabolism and keeps your blood sugar levels stable. According to a study published in Pediatric Obesity, children who didn't eat breakfast were twice as likely to gain weight as those having breakfast twice. These findings apply to adults too.
Regularly skipping breakfast can increase your risk of obesity and weight gain. Ideally, this meal should provide 300 to 500 calories from lean protein and healthy fats. Carbs are not the best choice as they spike insulin and blood sugar levels. If you're busy in the morning, have a protein shake. CLICK Coffee Protein Meal Replacement Drink Mix is a great choice! With over 16 grams of protein per serving, a double-shot of espresso coffee and 23 essential vitamins, it fills you up quickly and gives your metabolism a boost. On top of that, each scoop has just 110 calories. Other suggestions include Greek yogurt and nuts, high-protein pancakes, or oatmeal with berries.
What about a Second Breakfast?
Research shows that eating a second breakfast is particularly beneficial for dieters. A small meal or snack before lunch will curb cravings and keep hunger at bay. It's also a good way to prevent the afternoon slump and boost your energy.
For best results, eat something light for breakfast followed by a small meal before lunch. This way, you'll stay full longer and consume fewer calories later in the day. The second breakfast concept works best for those who wake up early in the morning.
Let's say you wake up at 7 am. For your “first” breakfast, eat peanut butter on whole grain toast or avocado, cottage cheese, or will work too. Have a second breakfast around 11 am. It could be a trail mix, a high-protein drink, or a protein bar. Keep it simple and don’t overthink it.
Eating a double breakfast may seem counterintuitive but it actually works. This strategy curbs sugar cravings and improves appetite control. If you exercise after your "first" breakfast, that's even better. Turn to CLICK made with water or light milk post workout to fuel your muscles and recover faster.
To save time, plan your meals in advance. Make high-protein muffins or pancakes the night before. Soak a handful of walnuts or chia seeds in coconut milk so you can enjoy them the next morning. Buy nuts and seeds in bulk, store them in zip lock bags, and take one at work for your second breakfast.
If you exercise early in the day, eat a banana or sip on protein shakes after training. You can even make your own protein bars with CLICK, almond butter, vanilla essence, avocado, and other delicious, whole foods.
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