For years my breakfast looked like this
In fact lately I must admit, it still looks like this. A cappuccino and a pastry or three.
Or you know, the classic: nothing.
I never really believed breakfast is important. And to be honest with you, I always thought that eating breakfast personally makes me fat.
But to be honest again, I’d never go for something different than pancakes, coffee and pastries or something super sweet. Sometimes something egg-based with bread and vegetables.
Recently I came across a study concerning breakfast and BMI.
Does eating breakfast matter for a healthy weight?
Turns out: yes!
And as a surprise to my breakfast-skipping-self: people who skip breakfast have a higher BMI than people who actually eat breakfast.
But even more important than whether or not you actually have breakfast is what kind of breakfast you eat.
Best Breakfast Choice for Weight Loss?
The very obvious choice – eating cereal for breakfast (like for example oats) is the best thing you can do for your BMI according to that study.
This study found out, that people who ate cereal for breakfast had a lower BMI than people who didn’t eat breakfast at all. Preferably not the high-sugar stuff.
And that even though those same people ate more calories during the entire day.
Eating more and losing weight? <- Don’t you just hate this kind of people?
Well if you do, hold that negative thought, because it gets worse.
That same study also showed that people who ate cereal had the lowest BMI of ALL breakfast groups.
BMI of cereal eaters was lower than the BMI of people who skipped breakfast or who ate:
- fruits and vegetables
- meat and eggs
Now that’s a real slap in the face for those humble fruit and vegetable eaters.
Worst breakfast choice?
Okay, so cereals are the best. But what if you don’t like cereal? Or you just want some diversity?
Which types of breakfast should you avoid? What are the worst breakfast options for your body mass index?
Well the study found out:
- First place: people who had dairy for breakfast had the highest BMI, even though they had a moderate daily energy intake.
- Second place: People who ate meat and eggs had the second highest BMI, but also ate the most calories from all breakfast groups;
- Third place: people who skip breakfast came in third place, even though they didn’t eat as many calories during the day.
As for second best: the groups eating breads or fruits and vegetables came in 2nd and 3rd place for best breakfast choices.
Coffee in the morning?
While there are studies that show coffee helps some people lose weight, I must say this is not the case for most of us. I know for me, it isn’t.
After all, I know nearly nobody who drinks pure coffee without sugar or milk. Not one person ever.
Maybe some super dedicated CEO’s somewhere. But these people are rare and apparently lack taste buds.
Like have you ever really tasted real coffee? Without anything in it? Because I did and it tastes like the worst thing on Earth.
Bitter. Acidic. Blah.
“I might taste like a cup of dirty water, but pour some sugar on me and some milk and it’s a whole different story. Now I’m a cappuccino”, says coffee with its devilish voice.
And that’s the way most of us like coffee – milky and sugary.
That’s why it’s not the best breakfast choice.
Milk + sugar = fat.
- don’t skip breakfast
- eat cereals for breakfast.
- and not those high-sugar cereals, but good old oats.
Why you need to try oats?
- Oats are high-fiber, good source of antioxidants and relatively low in fat.
- They’ll give you real energy, keep you full until noon and help you avoid overeating or eating too many sweets during the day.
- Oats contain a very special fiber called beta glucan. This beta glucan is a real talent. Not only does it lower your cholesterol, it also makes the bifidobacteria inside your gut grow like there’s no tomorrow.
- Oats also are shown to reduce belly fat, lower your risk of heart attack and protect the liver. And they taste so good.
Make sure you try out my overnight oats recipe.
I must say, I have been eating overnight oats for a month now and I love how they make me feel. I am full, but also feel light. And they’re the only thing that keeps me away from drinking coffee – otherwise I would be drinking 3 cups until noon. Seriously, if you haven’t – try them.
All that being said: What do you do for breakfast? What is your favorite healthy type of breakfast? Or do you skip breakfast as well?