So be honest ... Do you make this breakfast mistake?
Americans are famous for it. And it's not uncommon in many other countries also. But it'll take its toll on your waistline, believe me.
The mistake? Eating carbs for breakfast. Here's a typical American breakfast, in full or in part:
Notice how almost everything on that list is a simple carb? These foods raise your blood sugar, weight and other inflammatory markers in your body. And they do absolutely nothing to adequately nourish you.
Worse yet, they can make your appetite uncontrollable, even long after consumption!
A study in the journal Appetite showed that consuming a sugary drink with breakfast made people hungrier over the next four hours, compared to those who did not consume the sugary drink.
But that's not all ...
The morning sugar drinkers were hungrier than the control group, even several hours after lunch!
And all those hunger pangs are almost sure to lead straight to more weight gain.
That's why I recommend that you limit all simple carbs, and instead focus on quality protein and healthy fats for your morning meal.
Great options include eggs, lean turkey bacon and high-protein meal supplements like RealMeal GF. RealMeal is truly a busy person's best friend, especially first thing in the morning when you're trying to stay on track toward your weight-loss goals.
And if you want to take it up a notch for the sake of variety, I'm including some of my favorite delicious and simple smoothie recipes here.
First though, let me sneak in my favorite egg recipe - simple, delicious, nutritious ... and carb-free.
Instructions: Heat oil in skillet and saute onion and garlic until tender or translucent. Add greens to pan and continue to cook until tender. Remove from heat and set aside. While the pan is still hot, pour in the eggs and cook until bubbly and glossy, but not dry. Place onion, garlic and green mixture on top of eggs and distribute evenly over surface. Fold eggs over. Remove from pan and top with avocado and tomatoes.
Note: Makes breakfast for 2. Other dark leafy greens or leftover veggies may be used instead of the specific veggies listed. Reduce all ingredients by 1/2 for 1 person.
And last but not least ...
According to a study recently published in The Journal of Clinical Nutrition, if you chew each bite of your food 40 times instead of 15 (or fewer) times ...
You will consume 12% fewer calories. And your ghrelin levels will be lower. Remember that ghrelin makes you hungry, so low levels are a good thing.
Can you believe that shutting out those hunger messages is as simple as chewing your food more?
Wow! That's something anyone can do, and it doesn't cost a penny.
Those are just some of my favorite smoothie recipes. I would love to hear about your favorites. Just enter them in the comment section below. And stay tuned for my next email, where I'll share a simple trick to get more vegetables into your diet without a lot of fuss ...
Steven Sisskind, M.D.