THE BEST BREAKFAST FOR LOSING WEIGHT

To breakfast or not to breakfast? That is the question, because there are in fact several schools of thought. From our side, we would recommend it for one simple reason: it helps to prevent snacking or even compulsive eating between meals. That’s because by not eating breakfast you run the risk of eating anything and everything during your morning coffee break. Which is not the best strategy if you want to lose weight.

On the other hand, you shouldn’t force yourself if you’re not hungry first thing. Whether you’re on a diet or not, eating should always be a pleasure. Food is your body’s fuel and it’s important to listen to yourself and enjoy what you eat.

However, you should be aware that if you eat a lot in the evening, this could be why you’re not hungry in the morning, even if it is not systematic. It could be worth trying to eat a lighter dinner and observing any changes, especially if your stomach feels heavy when you go to bed and you find yourself waking up at night. These inconveniences can sometimes be linked to larger-than-necessary dinners and are easily resolved.

When fruit is transformed from a solid into a liquid, large amounts of nutrients and fibre are lost (unless a juice extractor is used). Even if it’s fresh fruit juice. As a result, when it comes to nutritional value, the answer’s not much... What’s left behind? Sugar! And that’s precisely the problem: a glass of fruit juice is too rich in carbohydrates and actually bad for a balanced diet. What’s more, in this liquid form, you ingest a greater quantity of fruit than if you were to eat it. To give you an idea, a glass of apple juice, for example, is the equivalent of two apples. For these reasons, it’s best to avoid consuming it too regularly. Of course, you don’t have to cut fruit juice out entirely if it’s your guilty pleasure, just drink it sparingly: once a week, for example.

Coffee has antioxidant properties and increases alertness. It is only harmful when consumed in excess, i.e. more than three cups a day. Ingested in this quantity, it can put too much strain on the kidneys and interfere with potassium levels. You should also be aware that drinking it too close to meals will slow down the absorption of vitamin C. Ideally, it should not be consumed too close to breakfast and lunch. To sum up, if you like coffee, we recommend having one cup in the morning and a second in the afternoon.

Like coffee, drinking tea in excessive quantities will negatively interact with the absorption of vitamin C. So don’t sit and sip on green tea all day, or too close to meals.

Not all breakfasts have the same nutritional value and we don’t all expend the same amount of energy over the course of the morning (office worker⸱VS bricklayer). To reduce the risk of hunger pangs in the morning, it’s important to eat high-fibre foods that help you to feel full. And if you find you’ve still got ages to go before lunch, you can always have a healthy, balanced snack at around 10 am to boost your energy levels!

When dieting, some people think that jam = fruit = low calorie and therefore a better option on toast. Well, that’s not the case, because although it was fruit initially, just like with fruit juice, the nutrients and fibre are lost during processing, and all that’s left in the end is added sugar. If you like sweet breakfasts, it’s better to reap the benefits of honey. If it is organic and pure, it has many virtues: rich in trace elements and minerals, anti-inflammatory, it also helps to reduce cholesterol and boosts the immune system. What more could you ask for? Compared with jam, it will also raise your blood sugar level less. A little tip when choosing it: check the labels to make sure that your honey is bee and environment friendly and doesn’t contribute to the felling of trees—it’s important!

1) Hydration:

When you wake up in the morning, hydration is essential! It gently reactivates the digestive system. So if you want to do things right, drink at least one large glass of water as soon as you get out of bed. For some, it can boost the appetite, while for others it might curb it a little. Listen to yourself and your body and adjust the quantity accordingly. And for those who don’t like it, you can try a fun little twist to liven up the water: lemon juice! As well as adding extra flavour, it’s an antioxidant and contains vitamin C. Once again, you need to try it to see if it suits you. Some people digest it very well, while for others it can trigger GERD (gastro-oesophageal reflux disease).

2) Fibre:

When composing your breakfast, always include a source of fibre, it’s what will keep you feeling full. Wholemeal, rye, buckwheat or spelt bread are all excellent options from the bakery. The only bread to avoid is white bread, which is not only high in sugar but also has a lower nutritional value. As for industrial bread, steer clear. Between the yeast with fewer vitamins, all the additives, sugar, sweeteners and texturisers, fresh bread from the bakery wins hands down! And let’s face it, it tastes much better too, so it would be a shame to miss out :). To mix things up, oats in the form of porridge or muesli with as little added sugar as possible are another great option!

Hydration and fibre, OK, but how much? Obviously, this depends on each individual, as we don’t all have the same calorie needs. Physical activity during the day, height, weight and the goal to be achieved all need to be taken into account. Our dietician recommends that each meal should make up 30% of the day’s calorie intake. This means 30% at breakfast, 30% at lunch and 30% at dinner, with the remaining 10% used for snacks throughout the day. A small variation for someone with a sedentary lifestyle who doesn’t exercise much: make breakfast 20%, with a 10% snack at 10 am and a 10% snack at 4 pm. For a personalised programme, we highly recommend that you consult a nutritionist or a dietician.

Broadly speaking, you can start with lemon water if you like it and digest it well, two pieces of bread or toast and seasonal fruit such as an apple, a kiwi, some raspberries or a banana. You can add some fat-free yoghurt for added beneficial bacteria and protein if you wish.

On the bread, you can put:

- Honey, for the reasons given above.
- Peanut or almond butter for its protein and mineral nutrient content.
- Soft cheese if you aren’t having yoghurt.

As mentioned above, you can also replace the bread with rolled oats or low-sugar muesli.

- Scrambled, hard boiled, fried, poached, soft boiled... However you like your eggs in the morning!
- Two slices of bread for fibre and carbohydrates.
- Seasonal fruit for its vitamin content.

You could also add some good-quality ham or bacon medallions (back bacon with the fat cut off). These are good sources of animal protein, which is rich in amino acids. 

Oats are not magic... but they come close! Thanks to their high fibre content, they are great at keeping you feeling full. In terms of protein, they also perform well, with 9 to 15 g per 100 g, which is why they are particularly recommended for physically active people. You can have oat flakes (a portion of 50 to 80 g for those with a hearty appetite) with dairy or plant-based yoghurt, or with almond or oat milk. Add a piece of fruit of your choice and a teaspoon of almond or peanut butter, or even nuts and seeds if you like them.

If your mornings are hectic, we recommend preparing breakfast the night before. This works really well for porridge or muesli left overnight in the fridge. And above all, it will help stop you raiding the vending machine, snack drawer, corner shop or anywhere else on your coffee break.

The best advice for good digestion and eating the right amount is to take your time. It can be difficult in our fast-paced lives, and yet it’s perhaps the most important thing of all. Chewing and putting down your spoon or fork between bites are healthy habits to adopt throughout your life. The result is improved digestive comfort and better absorption of nutrients. So, slow down!

If intermittent fasting appeals to you, that’s great—it has many health benefits! Just remember that it won’t have any impact on weight loss—that’s not what it’s for.