People who have breakfast are slimmer on average: FACT
You need to have breakfast if you want to be fit and healthy: UNTRUE
Breakfast is just as important as any other meal during the day. You don'd need 5 meals a day, just have as many as suits your lifestyle. Just log your foods to make sure you're not overeating, i.e. putting on weight.
The most important thing to have in the morning: A pint of water.
The worst breakfast options:
- Most cereals (too much sugar. Have a look at the ingredient list!)
- Granola (packed with sugar)
Best breakfast options:
- High protein dairy (plain yoghurt/fromage frais/cottage cheese)
- Porridge (if it keeps your hunger at bay... Also make sure your portion isn't too big)
- Nutty muesli
My best tips to go by:
- Always include a source of protein
- Minimise sugar
- Keep fat content in check
A full English wouldn't necessarily be a terrible option, but the super high fat content easily makes it exceed 1,000 kcals. So only have it if you're not intending to eat much else during the day to keep your waistline in control.
If you really don't feel hungry in the morning, you don't need to have breakfast. Just grab a pint of water and go, and eat when you get hungry.
High sugar breakfasts like most cereals do the most havoc to your diet. They're more likely to get you derailed with nutrition from the start and won't make you feel satisfied.
P.s. In case you were wondering which cereals are nutritionally slightly better... My faves are Weetabix, Shredded Wheat and Shreddies. Purely because there's less added sugar. But I'd still personally rarely have cereal because the high carb and relatively low protein content makes my belly scream with hunger within an hour, and that's not great for insulin levels and makes silly snacking more likely.