Portion control and choosing nutritious, low-calorie foods are important parts of an effective weight loss regimen. Breakfast is the first meal of the day, giving you energy to start the day.
Hoang Dao Ngoc Lan, Nutritionist at the Institute of Weight Control and Obesity Treatment, Tam Anh General Hospital, recommends the foods to avoid if you are in the process of losing weight and reducing belly fat.
Foods to avoid for breakfast when reducing belly fat
1. Processed foods, fried foods high in oil
Many people, because they are busy, choose breakfast with processed foods or fast food.
These foods are not good for health, often containing a lot of bad fats, carbohydrates, spices, etc., not only cause a quick hunger, making you crave snacks but also promote belly fat storage.
2. Foods that are too salty or too sweet
sweets and sugary drinks are top foods that cause weight gain and increase the risk of diabetes. More dangerously, sugar can be addictive, so starting breakfast with sweets can make you crave snacking all day.
Dishes that are too salty, with a lot of spices... are also not good for health, especially for the kidneys.
3. Carb-rich foods especially refined carbs
Foods high in refined carbs include white blood count, cakes, candy, vermicelli, rice paper, etc. Although providing a lot of energy, refined carbs also carry the risk of increasing blood sugar and gaining weight.
Some notes about breakfast when reducing belly fat
To build an effective breakfast menu to reduce belly fat, you need to pay attention to the following:
1. Adjust your diet accordingly
Each person has different calorie needs, depending on age, gender, activity needs, health status... Therefore, when designing a belly fat-reducing breakfast, it is necessary to calculate and adjust the calorie level most suitable for yourself but still ensure a belly fat-reducing diet.
For example: people with a high need to be active, regularly playing sports... should supplement a lot of protein and healthy fats to meet their energy needs. Elderly people should limit foods high in fat, salt and sugar...
2. Don't miss breakfast
Many people believe that skipping breakfast will help them lose weight faster by cutting down on calorie intake.
However, that is still unclear. When you skip breakfast, your body is at risk of lack of energy, leading to reduced work performance, lack of concentration, fatigue and even more cravings for snacks.
Therefore, you should maintain the habit of eating breakfast with healthy, nutritious foods, scientific portions.
3. Should drink water before eating
Water filters the stomach, promotes metabolism, supports waste excretion and better digestion.
Sometimes, the body mistakenly feels hungry and thirsty, so you should drink water before eating to limit hunger, thereby reducing the amount of food eaten later. This is an effective calorie cutting strategy that you should apply to reduce belly fat.
