Breakfast is the most important meal of the day. It prepares your body for the day ahead and balance the hormone levels in your body. A lot of people, however, skip breakfast in order to reduce weight but end up harming their bodies, especially the heart.
So, before we take a look at the healthy breakfast options, it is important to know what happens if you skip breakfast and what constitutes a bad breakfast so they could be avoided.
What happens when you skip breakfast?
Skipping breakfast can have the following adverse effects on your health:
- Heart Disease – A Harvard study revealed that men who skipped breakfast had a 27% more chance of getting a heart disease. This is because the body feels stressed due to the long fasting period, the natural metabolism changes, and it adds pressure to the heart.
- Diabetes – Skipping meals leads to fluctuations in your glucose levels causing your body to react. It disturbs your hormonal balance and leads to unwanted spikes in insulin levels. This is directly linked to Type-2 diabetes causing health complications.
- Weight Gain – Skipping breakfast to lose weight actually works in the opposite direction. When you skip breakfast, your body craves nutrients during the day and you end up binge-eating later. The hormonal imbalance in your body does not indicate properly when to stop eating and you end up consuming more calories than needed.
- High Cortisol and Cholesterol Levels – Essentially, a long fasting period, sudden binge eating, and unbalanced hormone levels cause cortisol and cholesterol levels to spike. Both of these directly impact your heart and arteries leading to coronary diseases in the future.
What constitutes a bad breakfast?
A bad breakfast is one that has excess amounts of sugar and fats, and less amounts of fiber and protein in them. Here are a few things you should avoid.
- Food items high with large sugar content – Breakfast cereals with high sugar content, waffles, pancakes, flavoured yogurt, and pre-packaged fruit juices are loaded with sugar that make you sluggish throughout the day.
- Food items with large fat content – Toast with butter, energy bars, syrups, fried food, and sweet chocolate dishes are rich in fat and should not be consumed for breakfast.
- Frozen Food – Frozen foods are usually packed with artificial flavours, processed carbohydrates, and preservatives that affect your digestion and metabolism directly. They lead to obesity and chronic coronary problems in the long run.
What should I have for breakfast to lose fat and keep my heart healthy?
A healthy breakfast is a perfect blend of proteins, vitamins, minerals, and fiber. You can choose your combination from the following suggested groups to create your perfect breakfast.
- Protein-rich food – Eggs, lean meat, and fish are a great source of protein to be included in your breakfast. Nuts, lentils, chickpeas, and soy products like tofu are also incredibly rich in protein and low on fats.
- Fiber-rich food – Food fibers cleanse your digestive organs and help you improve your metabolism. Foods rich in fiber include fruits (bananas, oranges, apples, strawberries, etc.), beans (kidney beans, peas, lentils), whole-grain breads, and seeds (pumpkin seed, sunflower seed, etc.).
- Mineral-rich foods – We do not need a lot of minerals from outside and the basic needs can be met as follows: Calcium (salmon, leafy vegetables, cheese, milk), Chloride (salt), Magnesium (spinach, broccoli, seeds), Potassium (meat, milk, whole-wheat bread), Sodium (salt, soy), Manganese (nuts, legumes), and Iron (red meat, fortified bread, eggs).
- Vitamin-rich foods – Our bodies produce vitamins but we can supplement them using vitamin-rich food items like fish, dried fruits, avocados, green peas, etc. to complete a proper meal.
You can combine the above mentioned items to suit your taste and create a breakfast plan that will keep your heart healthy, improve your metabolism, keep your hormones in check, and help you reduce weight in a healthy manner.
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