Why breakfast matters
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You’ve heard that breakfast is “the most important meal of the day,” but not all of us enjoy eating it. Some folks simply can’t stomach a meal after they’ve just rolled out of bed, while others are sick of the foods deemed acceptable to eat before 11 a.m. But here’s the thing: A healthy morning meal can do a great deal of good when it comes to helping you reach your flat belly goals.
“Several scientific studies suggest people who eat a nutrient-packed breakfast have more slim-down success,” says Chicago-based dietitian Christine M. Palumbo, RDN, FAND. “One school of thought is that breakfast jumpstarts the metabolism, and that effect continues throughout the day.” In one Obesity Society study, research participants who consumed the bulk of the day’s calories at breakfast lost more weight and more fat around their midsection than folks who ate small breakfasts and large dinners. (Just be sure to avoid foods that slow down your metabolism.)
Eating breakfast can also improve your overall health. Research in The Journal of Physiology suggests that regularly eating a morning meal may lower diabetes and cardiovascular risk, whereas skipping breakfast has been associated with an increased risk of atherosclerosis, a condition that can cause kidney and coronary heart disease.
To help you fall in love with breakfast and fuel your slim-down efforts, we’ve hunted down nutritionist-recommended healthy breakfast ideas that will make your mouth water—no matter which weight loss plan you’re following. And as always, beware of these 17 healthy breakfast mistakes you might make this morning.
High protein, low-carb: spicy eggs on toast
If you’re following a high protein, low-carb diet, Palumbo suggests topping a slice of dry whole wheat toast with two hard or soft-boiled eggs and a sprinkling of chopped, dried Chipotle peppers. “Not only is this meal high protein and low-carb, but it’s also high in fiber,” Palumbo notes. Bonus: Chipotle peppers contain capsaicin. The chemical compound has been shown to suppress appetite and increase thermogenesis, which in turn, aids weight loss, according to a Bioscience Reports study. Here are more high-protein healthy breakfast ideas to help you slim down.