#HealthBytes: 5 breakfast rules to help you lose weight
What's the story
On a busy weekday morning, ignoring the dining table might seem like the only way out, but it's a disaster for your long-term health. Breakfast is called the most important meal of the day, not for nothing! For starters, it provides your body and brain with the much-needed fuel (energy), after an overnight fast. Here are 5 breakfast rules to help you lose weight.
Rule #1
Eat early
Regularly eating breakfast reduces your chances of becoming overweight. But that's not the end of the story. The timing of your first meal is also equally, if not more, important. It is advisable to eat breakfast within 1 hour of getting up, as it helps maintain your circadian rhythm, and boosts your metabolism, early in the day, which is crucial for burning belly-fat.
Rule #2
Pack plenty of protein
It is important to eat the breakfast mindfully, as it is the first meal of your day, and if planned right, it can help brush off the urge for unhealthy snacking for a good number of hours to come. So, pack your breakfast with plenty of protein to stay full for long. Healthy protein-rich breakfast options include eggs, yogurt, whole-grains, and nuts.
Rule #3
Make friends with fiber
In order to lose weight, the key is to keep yourself satiated with the right food items, so you don't fall for the wrong ones, out of hunger. That is why, filling up your breakfast plate with enough fiber (at least 8 grams) is recommended. Some of the best high-fiber breakfast choices are oatmeal, whole-grain toasts, and fruit smoothies/juices.
Rule #4
Mind the portion size
It has been well established that a healthy, big breakfast is must, but how big is big-enough? Eating too less wouldn't satisfy your hunger, and having too much will hinder your work and productivity. On an average, a healthy person should extract 350-500 calories from the morning meal. However, this is an ideal-case scenario. If you don't feel up to it, don't force yourself.
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Rule#5: Keep apt amount of time between breakfast and lunch
According to health experts, there should ideally be a difference of 5-6 hours between your breakfast and lunch timing. This will help in shedding unwanted kilos.