Breakfast is vital for health, providing energy for the body and brain and boosting metabolism. Certain breakfast mistakes can lead to fatigue and hinder weight loss efforts.

Eating breakfast too late

Individuals aiming for weight loss should eat breakfast within one to two hours of waking, if it aligns with their daily schedule. Becoming overly hungry can lead to overeating, eating too quickly, or difficulty controlling food choices. In such situations, many tend to opt for fast food or processed items high in saturated fats, sugar, and calories, which increases overall calorie intake and impedes weight loss goals.

Not consuming enough protein

According to WebMD, many people trying to lose weight consume only one potato or ear of corn for breakfast to reduce calorie intake. Others choose a few slices of starchy toast but neglect protein. Protein is essential for muscle growth, maintenance, and recovery. A lack of protein can increase the risk of muscle loss and cause the body to burn less energy at rest.

A protein-rich breakfast also enhances satiety, curbing hunger and cravings for subsequent meals, thereby supporting overall calorie intake control. Adults should aim for about 20-30 g of protein per meal, including breakfast. Healthy protein sources include: yogurt, eggs, chicken breast, lean meat, and legumes.

Chicken is rich in protein, essential for weight loss. Photo: Bui Thuy

Eating too little and lacking fiber

According to Eating Well, a breakfast with too little food struggles to provide sufficient nutrients, especially for those with demanding jobs. Individuals aiming for weight loss should target a minimum of 300 calories for breakfast. These calories should come from protein, fats, and carbohydrates. Consuming less than 300 calories can lead to quicker hunger, resulting in snacking and overeating at lunch.

Fiber promotes lasting fullness and can support weight loss. Consuming little or no fiber in the morning can reduce bowel motility, affecting gut microbiota. A fiber-rich breakfast helps maintain stable energy levels, preventing blood sugar spikes and sudden drops, which curbs sweet cravings that lead to excess fat accumulation.

Fiber-rich, beneficial foods that weight loss seekers should prioritize for breakfast include: fruits and low-starch vegetables. Adult women need about 8 g of fiber, and men need 13 g of fiber for breakfast to feel full longer and achieve effective weight loss.

Focusing solely on total calories

Weight loss requires a calorie deficit, but one should not focus solely on quantity while neglecting food quality. Individuals aiming to lose weight should prioritize fiber-rich foods, lean protein, legumes, vegetables, and whole grains to enhance satiety and help manage calorie intake. Simultaneously, it is advisable to limit red meat, fried foods, and other high-fat, energy-dense items.

By Anh Chi (Compiled)