The importance of breakfast for Weight loss, weight management

Getting a good start to the day

The word breakfast literally means to 'break the fast' after a night without food. For the majority of clients we see at Totalbeing, changing breakfast habits has a major impact on their energy levels, mood and weight loss. Even those who say they just don't fancy food first thing in the morning, find that over time they feel better when they make an effort to eat at least a light balanced breakfast.

By having a healthy breakfast it not only helps you stay alert but can also help you lose weight by stopping those cravings for unhealthy snacks. The Bodydoctor Fitness Book and Personal Training DVD can help you get fit and loose weight.

The ideal breakfast incorporates some complex carbohydrate (such as oats or wholegrain bread) and some protein (perhaps in the form of egg, yoghurt, cottage cheese or a handful of seeds). Having some protein is particularly important as it will help balance blood sugar levels and keep you sustained until lunch-time. For some people the digestive system takes a while to wake-up and they may feel better with a light breakfast such as fresh fruit salad, but remember to include some protein such as a tablespoon of natural bio yoghurt and a handful of pumpkin seeds. Having breakfast can also aid weight loss and weight management.

If you are a person who suffers from energy fluctuations during the day and cravings for sugar, carbohydrates and stimulants, it is particularly important for you to have a good protein breakfast and limit the starchy carbohydrate sources such as bread and cereals.

For all of us, sugary breakfast cereals should be avoided at all costs. They cause a rapid rise in blood sugar, which will leave you tired and hungry by mid-morning.

Below you will find some great breakfast choices. Enjoy your breakfast, as it's the most important meal of the day!

Breakfast suggestions
Health Matters Brazil Nut, Seed & Tropical Fruit Start-up (which is also gluten free) with organic live Bio-yoghurt. Try an organic fruit yoghurt for variation perhaps mixing with plain yoghurt if too sweet.

Boiled/poached egg on wholegrain bread. Wheat is okay as long as there's no intolerance/allergy. Other alternatives include rye, spelt and rice. EnerG, The Village Bakery and Terence Stamp make delicious speciality breads available in supermarkets. Spreads that are low in sugar and high in protein include tahini (sesame seed), nut butter and cottage cheese.

Fresh fruit salad with plain live full fat yoghurt and a handful of pumpkin seeds.

Consider making a fruit smoothie with milk (soya/rice/oat/almond). Remember to add protein in the form of nuts/seeds, tofu or even protein powder.

In winter, make up porridge from oats/quinoa/rice flakes with the milk of your choice topped with mixed ground seeds and sliced banana (or other fruit).

Whole Earth Organic tinned Baked Beans (contain no sugar and sweetened with fruit juice) on wholegrain bread.

Choosing a Breakfast Cereal

Some well-known cereal brands are highly processed. Food manufacturers remove the fibre (and with it most of the nutrients) in order to give the cereal a longer shelf life and make it more palatable. If vitamins and minerals are removed some have to be added back by law, though generally at lesser amounts than in nature. The fibre is also important to keep us feeling satisfied until lunch, as well as for a healthy digestive system. If you eat cereal the best options are oats, muesli (without added sugar), millet flakes and wholegrain wheat cereals such as bran-flakes or All-bran.

You are best not adding sugar to cereal. Alternatives include a chopped banana, dried fruit or even FOS (short for fructoligosaccharides, FOS is extracted fruit/vegetable fibre. It tastes sweet, but also promotes healthy gut flora and is probably a better alternative than a pro-biotic drink). Adding sugar to cereal is a habit that can be weaned off gradually. Choosing a less processed cereal is an excellent stop towards better health

Research

Breakfast improves mental function

Physiol Behav 1999; 67:69-74
Researchers asked female volunteers to carry out a series of memory tests with and without having had breakfast. The group that had breakfast scored consistently higher than the group that did not. Researchers conclude that it is important to raise blood glucose levels following sleep, for optimal mental function. Subsequent research did show however that sustained high glucose levels have a negative effect, so sugary cereals should probably be avoided as they upset blood sugar control

Focus on Food

For many of us, getting out of the house can be hectic in the morning. These apricot bars are an ideal start to the day if you are in a rush.

Breakfast Apricot Bar
Base mixture:
½ cup apricot juice (from healthfood stores)
1 box crispy rice cereal
½ cup honey
1 cup oats
½ pumpkin seeds

Filling: 1lb diced, dried apricots, 2 cups apricot juice, , 1 tblspoon arrow root, 1 tspn cinnamon, 1 tspn ginger, ½ tspn cloves

Make up base mixture and press half into the base of a 9x13" pan.

Mix together the rest of the base mixture and the ingredients for the filling. Blend in a saucepan, bring to the boil then simmer to thicken. Pour over the base mixture in the pan. Bake at 375 degrees for 20 minutes. Cool and cut into bars.

Information in this nutrition update is provided by Amanda Moore (BSC (hons) Dip ION mBANT) at Totalbeing +44 (0) 845 658 5658. www.totalbeing.com.

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