Want to lose weight? Here’s one thing dietitians ask when you wake up when you first appear in Parade.
It is likely that your morning routine does not change much every day. People are the creatures of habits – and habits are especially useful when you are half -woke up. It doesn’t matter if your morning routine is slow and leisure (spent writing in your magazine and enjoying a cup of coffee) or rushed (eating a protein tape when you spend the kids out the door), it probably seems to be.
However, you spend the morning, it has a direct impact on your health better or worse, especially when it comes to your breakfast habits. With this in mind, nutritionists share one breakfast habit that they want more people to take their health both in short and long periods of time. While it can be good for your overall health, it can also be very useful for losing weight.
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Morning habit nutritionists want more people to adopt
If you usually start a day with something sweet, such as sugar -sweet oatmeal, fruit -flavored yogurt or cake, consider switching to a savory breakfast. While American culture tends to include savory foods south and dinner, the nutritionists we talked to said that the habit of eating a savory breakfast would be more likely to affect health.
“A savory breakfast is better controlled in blood sugar and forms the rest of the day,” says Lindsay Allen, Rd, Registered dietitian in Bodypure functional nutrition. She explains that the start of the day with a high blood sugar increase (which can be caused by simple carbohydrates such as white bread or sugar), and then the energy catastrophe that day is caused by that day.
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Allen adds that due to this blood sugar level, the disaster also causes a tank because of drastic blood sugar in many people feel anxious and gloomy. “The start of the day with a mixture of protein and fat is one of the best ways to keep it all day long,” she says.
“Many studies have shown that restriction of sugar consumption in the morning can give the start of the day,” says Gabriella Nowicki, Rdn, Rebecca Bitzer & Associates registered nutritionist. She explains that savory foods are usually higher in proteins and healthy fats, which maintain blood sugar levels. Research also shows that a lot of protein breakfast is associated with weight loss.
Registered nutritionist Lisa ciccarello andrews, rdNote another study showing that the involvement of protein in breakfast has low blood pressure and higher HDL levels.
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Starting with a day with a savory breakfast, not sweet, useful and long -term health when done consistently. “The study of diet and cardiovascular disease in 2024 noted that savory foods such as legumes, fish, beans and seafood were associated with a lower risk of cardiovascular disease, and refined carbohydrates increased the risk,” says Andrews.
Nowicki adds that you can also help muscle development, reduce cerebral fog, reduce anxiety and strengthen the overall cognitive result by prioritizing the right protein and reducing the added sugar in the morning.
When You also eat breakfast. Research shows that people who were 11 p.m. He ate breakfast, had lower blood pressure and more weight loss than those who ate breakfast at 11 p.m. If you are trying to lose weight, it is best to eat breakfast at least two hours after waking up.
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Savory breakfast ideas
If you are not used to eating savory food in the morning, you may be wondering what breakfast that will not even look in your blood sugar. In making a savory breakfast (or any dish on this issue), Nowicki says it should contain protein, healthy fat and fiber.
It may look like eggs with vegetables and avocado, chewed tofu with spinach, no salad oatmeal made of vegetable broth, miso and vegetables, or breakfast burrite made with eggs, beans, cheese and salsa.
It is also important to know that simply because breakfast is savory, that does not mean that it is healthy. “Sodium savory breakfast can be larger, especially those with recycled meat such as bacon or ham,” says Nowicki. Breakfast (and other dishes) of sugar and sodium, it recommends, while increasing protein, fiber and healthy fats for more daytime.
When you start creating a savory breakfast in a habit, you will probably notice that your energy and mood are much more stable than starting a day with something sweet. And it will still be as delicious!
Next:
Related: the overall habit of a diet you may not know
Sources
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Lindsay Allen, RD, registered dietitian in Bodypure’s functional diet
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Gabriella Nowicki, RDN, registered nutritionist Rebecca Bitzer & Associates
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Lisa Ciccarello Andrews, RD, registered nutritionist and founder of audio bites of nutrition
Want to lose weight? Here is one thing
Initially, this story was reported by Parade 2025. June 22, where she first appeared.