Your breakfast decisions can make or break your healthy goals for the day. Surprisingly, there are some deceptive breakfast foods that can secretly pile on the calories and lead to undesired weight gain. To shed light on this issue, we consulted with experts who have identified five unexpected breakfast items that can sabotage your waistline. By eliminating these from your morning routine, you'll be better equipped for success. Continue reading to discover more.
1) Coffee Drinks
The morning ritual of enjoying a steaming cup of coffee is a favorite for many. However, it's important to be mindful of what goes into your cup, as certain ingredients can quickly pile on unnecessary and unhealthy calories. Heavy cream and artificial sweeteners, commonly found in specialty coffees, can transform your morning pick-me-up into a calorie-laden beverage.
"Regular consumption of specialty coffees, loaded with sugar and calories, can lead to weight gain," warns Lisa Young, Ph.D., RDN, a nutritionist and member of our Medical Expert Board. "Coffee with heavy cream and artificial sweeteners has been linked to weight gain and abdominal obesity. Moreover, high-calorie drinks with excessive sugar offer minimal nutritional value."
Coffee itself can be a beneficial addition to your morning routine. "Calorie-free and packed with antioxidants, coffee may even help prevent diabetes, depression, and support weight management," explain The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT. However, it's essential to steer clear of excessive cream. Just a quarter cup of cream adds 200 calories, and if you consume more than that, having two cups of coffee each morning can lead to a weekly weight gain of one pound.
Instead, consider alternatives like unsweetened almond milk or skim milk, which can save you hundreds of calories throughout the week. If you crave a touch of sweetness, sprinkle some cinnamon for a warm and delightful flavor.
2) Oatmeal
Surprisingly, oatmeal also deserves caution when it comes to portion sizes. While oatmeal is an excellent source of fiber and nutrients, it's easy to consume a large bowl without realizing the number of servings within it. Topping it off with fruits, raisins, or brown sugar can result in over 500 calories of quickly digested carbs. This can leave you feeling hungry and trigger an insulin surge that inhibits fat burning, leading to weight gain around the waistline. To avoid this, opt for one or one-and-a-half servings of oatmeal (around ¾ cup) and pair it with half a banana and a protein source like eggs or yogurt to prevent blood sugar spikes and subsequent sugar cravings.
3) Scrambled Eggs
When it comes to scrambled eggs, they are a fantastic weight-loss-friendly breakfast option. Eggs rank high on the satiety scale, provide satisfying protein, and are low in calories. However, problems arise when eggs are cooked with butter or oil, unknowingly adding excess calories. To mitigate this, simply pour some oil into a spray bottle and use it to coat the pan. This way, you can control the amount of oil used while retaining the flavor.
4) Scones
Breakfast pastries like scones, croissants, and muffins can contribute to unwanted belly fat due to their high processing and refined carbohydrate content, which is associated with weight gain. These pastries often contain added sugars and lack nutritional value. Some cafes may offer healthier alternatives made with natural ingredients and fruits like bananas instead of sugar.
5) Cereal
Another culprit for expanding waistlines is cereal. Many cereals on the market are loaded with added sugars and refined carbohydrates. These ingredients can contribute to increased abdominal fat. When shopping, opt for cereals without added sugar or artificial sweeteners to make a waistline-friendly choice.