How Eating Sugar at Breakfast Sabotages Weight Loss Efforts
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How Eating Sugar at Breakfast Sabotages Weight Loss Efforts
Many people notice that eating breakfast makes them hungrier throughout the day, and this is probably NOT their imagination! In this case the culprit is likely what they eat. Specifically, refined carbohydrates, including sugar, can drive hunger particularly if they are consumed with little fat or protein.
A study tested this hypothesis with 16 healthy young women between the ages of 18 and 30 who had a stable body weight for the last 3 months. Anyone with diabetes or on medications that affect appetite was excluded along with people who were allergic to any part of the meals given as part of the study.
The participants were divided into two groups based on the amount of sugar they elected to add to their breakfast. The high sugar group added about 25 grams of sugar to breakfast while the low sugar group only added 14 grams of sugar.
Avoid high sugar breakfasts such as standard breakfast cereal, fruit juices (eat fruit don’t drink it!) and consume 15 – 20 grams of protein and a small amount of fat. Also try to add higher fiber carb choices like berries instead of banana, adding spinach to an omelet, etc. Examples include an omelet with spinach with berries or a shake with protein, greens, and small amount of MCT oil for fat.
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