1. Skipping Breakfast
Your mindset is that if I skip breakfast, then I skip the additional calories in my day. Big mistake. By skipping breakfast, you deprive your metabolism of revving up and continuing to burn throughout the day. The longer you wait to eat, the harder it will be to get your metabolism going. By “starving” the body temporarily, the body will attempt to compensate and keep your metabolic rates low in order to preserve as much as energy as possible. Then it becomes difficult to wake it up. Try to eat something, even if it’s a scoop of almond butter and half an apple as you’re heading out the door.
2. Going Carb Heavy, Thinking It Will Keep You Fuller for Longer
When we consume carbs by themselves, we allow everything to turn to glucose (as is the fate of all carbs, including sugar), which will cause a sharp spike and even greater dip in blood sugar. We will feel fatigued and run down fairly soon after consumption. Plus if you consume way too many carbs, the excess will be stored as fat after blood cell and glycogen reserves have been met. Instead, pair any carb with a protein and/or fat. Protein and fat slows down the digestion of carbs and allows for leveled blood sugar levels without the crash. One of the easiest ways to add protein into your breakfast is by adding half to a full scoop of The Dolce Whey Protein Isolate to your Breakfast Bowl or the Oats and Berries Smoothie. Fruit should never be eaten alone, so a handful of almonds or 2 tbsp. of almond or peanut butter will do the trick.
3. You Skimp on Produce
Lots of people assume eating clean means egg whites and brown rice. But the veggies can help add bulk, and flavor, to many of your dishes. Vegetables are filled with antioxidants and the vitamins and minerals that are essential for metabolic functioning. Vegetables are mostly considered “free” or “negative” foods because they actually burn more calories while being digested than they provide. So fill up on veggies in your Egg Scramble. Plus the fiber will help you feel fuller for longer.
4. Your Breakfast is Just Too Small
Yes, above I said even if you had to, grab something small. That’s for a rare occasion when you’re pressed for time. Ideally, breakfast should be one of your biggest meals of the day. It’s the kickstarter of the day, and usually the rest of your meal decisions are based on what you had for breakfast. There is a rule that says “eat like a King for breakfast, a Prince for lunch and a Pauper for dinner”. If you eat more during the day, you have more time in the day to digest those meals and burn those calories. At night, it’s easier on the system to have just a bit less, especially if you are planning to get to bed fairly soon after. Our metabolisms just don’t work as quickly or efficiently when we are sleeping. So it is best to fuel up early so that your metabolism is constantly working to burn something.
by Samantha Coogan, MS, RDN, LD