Many people trying to lose weight skip breakfast in an effort to eat less. In reality, skipping breakfast can actually lead to weight gain! This is because skipping breakfast often leads to eating more at lunch, causing total energy intake to increase rather than decrease, so it does not help with weight loss.
For those trying to lose weight, breakfast should not only reduce total energy intake but also ensure adequate nutritional balance. To achieve this, pay attention to the following details:
1. Focus on thin or liquid foods such as congee, noodles, soy milk, milk, yogurt, etc. Congee, in particular, contains much less energy than rice for the same volume. It is recommended to make multigrain congee, as multigrains and beans are rich in minerals, vitamins, and dietary fiber, which can increase satiety. You can also eat fresh corn or tubers to replace part of the staple food to reduce the energy intake from staples at breakfast. Solid foods such as steamed buns, bread, fried rice, and pancakes (especially fried pancakes) should be controlled; the less, the better.
2. Choose low-fat foods. For example, choose low-fat or skim milk, opt for multigrain rice or steamed buns with scallions, replace pork belly with lean meat, and choose boiled eggs over fried eggs.
3. Choose vegetables and fruits. It is recommended to eat green leafy vegetables like broccoli, rape, and wheat lettuce, as these foods are high in satiety and rich in dietary fiber. The same goes for fruits; it is also recommended to eat them whole because juicing and removing the pulp greatly reduces their nutritional value. Vegetables for breakfast are best served cold-dressed or blanched to reduce the intake of salt and oil.
4. Choose protein-rich foods such as milk, eggs, soy products, and lean meat. On one hand, the body needs a large amount of protein supplementation; on the other hand, these foods can slow down the rate of blood sugar generation and decline, helping to keep you full for longer.