Eat (breakfast), lose weight

The first meal of the day is the most important for a variety of reasons.

All nutritionists will tell you that there is not a single reason to skip breakfast and at least 10 proven ones why the first meal of the day should be kingsize. A good breakfast can make a huge, positive difference to your health. Not only will you begin your day right, you will also ensure heart health, lower cholesterol levels, more energy, and yes, lose weight too.

Why it’s a must
Breakfast eaters are slimmer as it has been found that they tend to eat more sensibly through the day. In addition, their metabolism gets a kickstart too (which translates into weight loss). Skipping breakfast means that you’re actually fasting for 15 to 20 hours, and the enzymes needed to metabolise fat don’t actually get produced. The body moves into starvation mode, leading to unnecessary nibbles and much heavier (calorie laden) meals later through the day.

 

Then there is the immediate need of replenishments. When we sleep at night, the body rests but the brain doesn’t. It continues to use energy (glucose) from body stores. So when we wake up in the morning, the body needs to recover from a ‘fasting’ state. As the brain has no reserves of glucose — its main energy source, it must be replenished early on in the day too (imperative to stay alert and concentrate better). 

Is there a right time?
Well, it is not important to have breakfast before you do anything else but it is important not to have it too late as this increases chances of skipping it altogether or breakfast merging into lunch. So try to eat something within an hour of waking up. If it is not possible to have whole balanced breakfast in one go, try to break it up (cereal and milk product at home and fruit (juice) or nuts at office or on the way).

What should you eat?
Breakfast should have variety. Just toast with a cup of tea will not work. Neither will just fruit every morning. You need complex carbohydrates, protein and a small amount of fat (for satiety).

• Carbohydrates: These are energy dense and will easily break down, leaving you hungry within a few hours. So don’t make these your mainstay. Avoid a sugary breakfast as it is rapidly digested, leading to an immediate increase in blood glucose. Then, after an hour blood glucose levels will go down and you will be hungry again. Instead, go for complex carbohydrates as they supply a more gradual release of energy (whole-wheat atta chapatis/bread, unpolished rice, dalia, porridge, chiwra and breakfast cereals particularly oats).  
   
• Proteins: Try to include protein daily as it blunts your hunger the most, and is the most satiating. It revs up your metabolism too. Choose from dairy, eggs, dals, beans, nuts, soyabean, etc. Egg with its complete protein has been found to be a perfect breakfast food as not only does it reduce hunger, it also decreases calorie consumption at lunch and throughout the day. Those who have high cholesterol levels need to check with their doctor, but a healthy adult can have an egg a day. A recent study in the journal Nutrition Research, reported that men who consumed an egg-based breakfast ate significantly fewer calories when offered an unlimited lunch buffet compared to when they had eaten a carbohydrate-rich breakfast of equal calories. Wheat germ, flaxseed, almonds and walnuts also add to protein content.  
   
• Dietary fibre: This helps maintain a healthy digestive tract and prevents constipation. It gives you the satiety especially required in morning hours. Get at least five grams of fibre during breakfast each morning. If you don’t get off to a good start with your daily fibre intake, you’ll never reach the recommended amount (15-25 grams per 1,000 calories). You can get those five grams in just a few bites with a large apple, 1/2 cup of high-fibre cereals like oats, or two slices of dark, whole grain bread. Bran, bajra flour, wheat germ, leafy vegetables also add to fibre content.  
   
• Vitamins: B-complex vitamins help in production of memory and learning neurotransmitters. This can be had from sprouts, eggs, nuts, milk, beans, and whole grains in breakfast. Neurotransmitters manufactured with the help of Vitamin C improve attention and memory while reducing fatigue and stress. So have a citrus fruit and add mint, methi, spinach to chapatis, gramflour pancakes, and omelette to get vitamin A and whole grains, nuts, soybeans, to ensure vitamin E.  
   
• Minerals: Like calcium (figs, dairy), magnesium and potassium also help the brain to function properly. Magnesium is also a stress reliever. It can be obtained from soya products like soya milk, tofu and nuggets. Potassium is found in bananas and potatoes. Iron required for production of haemoglobin is found in eggs, green leafy vegetables, bajra (millet) raisins, watermelon, and soyabean. 
   
• Fats: Too much of it will add unnecessary calories but some amount must be included of the right type (nuts, vegetable oils like olive, canola).  
   
• Sodium: It’s been linked to high blood pressure, so avoid having too much. And be wary of foods like ketchup, pickles, bakery products, samosas, fried snacks, butter, margarine and cheese. Avoid adding salt at the table.

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Kavita Devgan is a Delhi-based nutrionist and writer