The breakfast decisions you make in the morning can have a significant impact on your overall health and weight management goals. Surprisingly, there are certain seemingly innocent breakfast foods that harbor hidden calories, potentially derailing your progress. We consulted with experts who have identified five unexpected breakfast culprits responsible for expanding your waistline. By eliminating these from your morning routine, you can safeguard your health and stay on track with your goals.
1) Coffee:
Indulging in a steaming cup of coffee is a morning ritual many of us cherish. However, it's essential to be aware of what you're actually putting into your cup, as certain unhealthy ingredients can quickly accumulate. Whether you're visiting your favorite local café or brewing coffee at home, the addition of heavy cream and artificial sweeteners can transform your coffee into a calorie-laden beverage.
"Most specialty coffees are loaded with sugar and calories, which can lead to weight gain if consumed regularly," warns Lisa Young, Ph.D., RDN, a renowned nutritionist and member of our Medical Expert Board. "Drinking coffee with heavy cream and/or artificial sweeteners has been associated with weight gain and abdominal obesity. Moreover, high-calorie drinks with excessive added sugar provide little to no nutritional value."
Coffee can be a beneficial part of your morning routine if consumed wisely. "Coffee is calorie-free, packed with antioxidants, and 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 important to steer clear of excessive cream. "A quarter cup of cream amounts to 200 calories, and if you add a little more than that and have two cups of coffee in the morning, you could gain up to one pound of weight each week," add The Nutrition Twins.
Instead, consider using unsweetened almond milk or skim milk, saving yourself hundreds of calories throughout the week. If you crave a touch of sweetness, try adding cinnamon for a warm and flavorful twist to each sip.
2) Oatmeal:
While oatmeal is an excellent source of fiber and nutrients, it's important to be mindful of portion sizes. The Nutrition Twins caution against consuming a whole bowl without realizing the number of servings it contains. Adding fruits like raisins or bananas and brown sugar can easily result in consuming over 500 calories of carbohydrates that are digested quickly, leaving you hungry and causing an insulin surge that hampers fat burning and contributes to belly fat. Opt for one or one-and-a-half servings (around ¾ cup) of oatmeal, pair it with half a banana, and include a protein source like eggs or yogurt to stabilize blood sugar levels and prevent sugar cravings.
3) Scrambled Eggs:
Eggs are an excellent choice for weight loss due to their high satiety factor, protein content, and nutrient profile. However, problems arise when they are prepared with excessive butter or oil, unknowingly adding hundreds of extra calories. To avoid this, The Nutrition Twins suggest using an oil spray bottle instead of pouring oil directly into the pan. This allows you to control the amount of oil used while still adding flavor.
4) Scones:
Pastries like scones, croissants, and muffins are highly processed and packed with refined carbohydrates, leading to unwanted belly fat. Lisa Young explains that pastries are loaded with added sugars, lack nutritional value, and are an extremely unhealthy breakfast choice. Some cafes offer healthier alternatives, such as homemade products made with wholesome ingredients and natural sweeteners like bananas instead of sugar.
5) Cereal:
Your go-to breakfast cereal could be contributing to your expanding waistline. According to Lisa Young, many cereals are loaded with added sugar and refined carbohydrates, which can increase visceral fat tissue. When shopping, look for cereals that are free from added sugar or artificial sweeteners.