Unhealthy breakfast habits have been identified as a key factor contributing to weight gain, according to recent research. A study found that Generation Z is the most likely age group to skip breakfast, with 40% of 18 to 27-year-olds admitting to missing out on this essential meal. Among those who do eat breakfast, many opt for processed, high-calorie foods such as sugary cereals, with 18% revealing that they only have coffee or tea in the morning.
Dr Kathryn Basford, from online doctor ZAVA UK, highlighted the importance of breakfast in maintaining energy levels and stabilising blood sugar for appetite control. She warned that skipping breakfast can actually hinder weight loss efforts, as it can slow down metabolism and lead to increased cravings for unhealthy, calorie-dense foods. Nearly a quarter of individuals who skip breakfast tend to snack more or feel hungrier throughout the day, counteracting any attempts to shed pounds.
The research also revealed that only 19% of people consider the nutritional content of their breakfast cereals before purchasing them. Cereals high in sugar can cause spikes in blood sugar levels, resulting in energy crashes and subsequent snacking. Dr Basford recommended choosing cereals that are low in sugar and high in fibre, while also incorporating protein sources like Greek yogurt, nuts, or seeds to promote satiety.
For those looking to lose weight, Dr Basford advised opting for a balanced breakfast that includes protein and fibre-rich foods like porridge or overnight oats. While toast is a popular choice for breakfast among Brits, adding a protein source such as eggs can help prolong the feeling of fullness. The doctor suggested aiming for a morning meal that ranges from 250-300 calories, or more for those with an active lifestyle.
It is essential to pay attention to breakfast choices and ensure they align with weight loss goals. By adopting healthy breakfast habits and selecting nutritious options, individuals can support their overall well-being and manage their weight effectively. Taking small steps to improve breakfast routines can have a significant impact on long-term health and fitness goals.