Eating too little breakfast is no different from not eating it! Breakfast 8 pieces are wrong to block your major reduction, no fat is touched at all

In the past, many people wanted to lose weight by not eating breakfast, but now most people know that if they want to control weight and improve blood sugar, they must not ignore breakfast. If they skip breakfast and ignore it, it is easy to report sexual intercourse on the next meal. However, it is also important that breakfast is useful only when it is eaten. Therefore, it is not just the problem of not eating breakfast, but more people eat breakfast. Nutritionists remind that if you make the following 8 mistakes for breakfast, not only will it not be able to reduce the weight, but other health concerns will also appear one by one.

1. No breakfast at all

Some studies have shown that neglecting breakfast can lead to a slight decrease in weight and calorie intake. But more studies have pointed out that not eating breakfast can increase hunger and cause fewer calories during the day. What's worse is that the subsequent eating is more.

The weight reduction doctor Jay Jiejian also talked about breakfast on his face fan page. He quoted a study published by the University of Missouri in Nature magazine, pointing out that skipping breakfast cannot bring weight reduction effects. Eating breakfast can stabilize blood sugar than not eating breakfast!

2. There are not enough breakfast. There are also many people who may only eat a little breakfast because they are afraid of eating too much or have no time to eat. In fact, eating breakfast is similar to not eating breakfast, which may cause you to eat too much later, or eat some less nutritious snacks when you feel hungry before lunch.

You should feel so sensation when eating breakfast, and try not to give yourself the excuse of snacking during the next meal.

3. Eat breakfast too late.

The purpose of breakfast is to replenish energy and nutrition after sleeping time that you haven't eaten all night. If the breakfast time is too close to lunch, it doesn't mean much. And the later the time goes by, the more likely it is to get a bigger appetite due to a long night of hunger. But when to eat breakfast, of course, you still have to look at your personal schedule. According to Eating Well, visit nutritionist Veronica Rouse. The general consensus is that it is better to eat breakfast early. It is recommended to eat breakfast within two hours after getting up, which can help control cervical sterol.

Some studies have also pointed out that even if you eat the same amount of food, people who eat breakfast earlier will easily lose weight. Eating too late may cause trouble for the body's routine, which will increase the risk of weight gain.

4. Breakfast lacks fiber

According to the previous "Survey on the Breakfast Choice and Physical Health Performance of the Taiwan Cancer Foundation", the top 5 breakfast combinations that Taiwanese people eat most often are "bread, sandwich, egg bun" with "beans, coffee, and milk". They are mostly "high-carbohydrate foods" that easily cause mental indifference. The proportion of dietary fiber is severe and insufficient. Eating them can easily increase blood sugar quickly, making people drowsy and inactive.

The slim quality of the foot can extend the feeling of foot. Therefore, some fruits and vegetables and whole grains should be added to the breakfast content. The fibers it contains can aid digestion and lower sterols, and will also make you feel full for longer and will not want to eat anything else. This will help control your weight.

5. Insufficient protein intake for breakfast

In addition to fiber, breakfast also requires protein and fat. Protein is not only important for weight management, but is actually important for overall health. There are many benefits to eating high-protein foods for breakfast, including increasing belly fat, reducing calorie intake, controlling blood sugar, and preventing muscle loss. And Greece, eggs, tofu, fish, chicken, beans, etc. are all high-protein foods suitable for breakfast.

6. No fat is consumed at all for breakfast

Many people think that reducing weight means reducing fat, but in fact, if you completely remove fat, you may get hungry within 1 hour of breakfast. And fat can also help the body absorb vitamins, and fat can also develop fermented hormones, reducing digestion, and making you feel full for longer. Therefore, not eating fat for breakfast will prevent fat loss.

But be careful that the fat taken is healthy fat, such as avocado, fruit, seeds or olive oil, which not only helps control food, but also helps to promote health.

7. Drinking sugary drinks for breakfast

The above mentioned breakfast with high sugar and high precision powder is easy to make people feel unpleasant and is even more taboo for reducing weight. These "high-carb foods" of course also include sugary drinks. Once you drink three-in-one coffee, milk tea, and orange juice, your heat will be overwhelming.

Therefore, it is recommended to drink black coffee and sugar-free tea for breakfast drinks. If you don’t have caffeine, it is best to drink milk or sugar-free beans.

8. No water for breakfast

Research points out that drinking water before meals can promote footfeeding and reduce heat intake, and can also promote new cervical threshing and increase fat burning. These effects can help reduce fat. Maintaining adequate moisture can also prevent thirst from being considered hungry and avoid eating unnecessary snacks.