10 Breakfast Mistakes You Don’t Even Realize Making Them

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.

Breakfast has the potential to set you up for a day of great energy levels, stable blood sugar and control over your appetite and weight.

But do you ever find that eating breakfast makes you sleepy, hungry, moody, and ill-equipped to tackle the day? If so, you're likely making mistakes with your breakfast. Here are 10 breakfast mistakes you don’t even realize making them:

Skipping Breakfast
Breakfast is the one meal in your entire day not to be skipped. Opting out of breakfast because you don’t care for it, you’re not hungry, you’re short on time, or you’re trying to lose weight only contributes to weight gain, diabetes, a dip in cognitive function and heart disease.

Eating Breakfast at the Wrong Time
A good breakfast should supply you with the nutrients and energy that you need to get through the first part of the day. Many experts recommend having breakfast about one hour after rising. Eating breakfast at the wrong time will make the hunger become difficult to satisfy without over eating.

Not Getting Enough Protein
Your body needs protein to give it energy. If you don’t eat enough protein, you run the risk of experiencing mid-morning hunger pangs. You can get a good dose of protein from whole eggs, plain yogurt, cheese, and lean meats. And the good news for dieters; protein helps keep you full longer.

No Fat
A fat-free breakfast can leave you unsatisfied an hour or two after eating it. Healthy fats keep you full and squash craving. Incorporate some healthy fats into your breakfast, like plain yogurt or avocado. Other good options are nuts or nut butters.

Too Little Fiber
You need to avoid a high carbohydrate breakfast which will trigger a blood-sugar hike, leaving you hungry soon afterwards. Instead, opt for some fibers to give you a fuller feeling for a longer period of time. Adding some vegetables to your breakfast is a great way to achieve this.

Don’t Hydrate
Try drinking at least 16 ounces of water first thing in the morning on an empty stomach to fire up your metabolism, flush out toxins, and give you brain fuel. Hydrating will also help keep you satisfied and full.

Consuming Coffee on an Empty Stomach
Coffee on an empty stomach can be too acidic for your body. It tricks you into feeling like you're full, so you won't eat for a few hours. This can mess with hunger levels, energy levels, focus, and concentration later on in the day. It's best to drink a cup after you've eaten something.

Eating Breakfast Bars
Breakfast and granola bars can be loaded with calories and sugar. You'll be unsatisfied and hungrier thereafter. And when you're hungry, you eat just about anything.

Drinking Bottled Juice
Bottled juice provides only little fat, fiber, or protein to fill you up. Even the ones that may have valuable nutrients deliver a big dose of sugar, which means blood sugar and insulin spikes.

Eating Instant Oatmeal
These microwaveable oatmeal packets can contain a lot of sugar, which can pack on the pounds and decrease your energy.

photo: womenshealthsa.co.za

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