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Eat Breakfast, Lose weight
Written By: Jim and Resa Johnson - Cashiers Chiropractic and Acupuncture | Issue: 2016/04 - April
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If you’re like most Americans, you eat a high-carb breakfast packed with cereals, bagels, muffins, and fruit smoothies, or you don’t eat breakfast at all either because you’re too busy or you want to lose weight. You are sabotaging your weight loss goals by destabilizing blood glucose and insulin after the night’s fast.
Breakfast is exactly what it sounds like — the breaking of a fast. After eight-plus hours of no food, your body needs fuel to bring its systems up to speed and maintain even energy for the day. As it turns out, eating a solid breakfast is one of the best things you can do to lose weight.
We’ve all been taught the “calories in vs. calories out” theory for weight loss. In an effort to cut calories, we skip breakfast because it’s the easiest meal to do without, especially if we tend to wake up with no appetite or we’re always in a rush to get to work.
But while calories can matter, skipping breakfast can actually lead to weight gain. Chronic low blood sugar creates a cascade effect in your hormonal system that directly affects your body’s ability to deal with stress. This can result in increased inflammation throughout your body, which can lead to weight gain. Low blood sugar also causes brain fog, mood issues, insomnia, decreased brain function, and other health issues. None of these symptoms will help you stick to a healthier eating plan.
Skipping breakfast makes you more likely to binge on sugary foods that result in an energy crash later in the day – making you less likely to go out and get that much-needed exercise. (PS: A big sweet, milky coffee drink with whipped cream is not a breakfast.)
Eating a nutrient-dense, lower carb breakfast with plenty of protein and healthy fats provides the brain and body with proper fuel, balances your blood sugar and insulin, and gives your metabolism a boost for the day. Eat a strong protein-based breakfast as it can also reduce hunger hormones.
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