8 breakfasts that you should not eat to avoid abdominal fat
The constant choice of certain foods at meals can favor the increase in abdominal fat. Some of these foods may be popular breakfast foods, low-nutrition and unhealthy options that you probably want to limit to reduce weight and waistline.
“Larger waists are linked to a higher risk of heart disease, diabetes and even cancer”, explains Johns Hopkins Medicine.
The risk of developing diseases increases with a waistline greater than 35 inches in women and 40 inches in men, according to the National Institutes of Health.
8 breakfasts that you should not eat to avoid abdominal fat
Donuts
Nutritionist Laura Burak says in Eat This Not That that one of the worst breakfast foods you can eat for belly fat is donuts. They are not nutritious and have added sugar.
“Food that is made up mostly of sugar that is eaten first thing in the morning can affect blood sugar, hunger, and cravings for the rest of the day,” says Burak.
Breakfast cereals
Processed breakfast cereals are made from refined grains and are often loaded with added sugar.
Eating too much sugar is associated with higher volumes of fat deposits around the heart and abdominal fat, according to a study published in the European Journal of Preventive Cardiology.
Nutrition experts suggest eating whole grains instead of refined ones. They are a great source of fiber that helps lower cholesterol and move waste through the digestive tract. Oatmeal is an easy-to-consume whole grain cereal for breakfast accompanied with milk, fruit and nuts.
Fruit juices
The Harvard Nutrition Source notes that fruit juice consumption should be limited, as it contains just as much sugar (albeit from natural fruit sugars) and calories as soda. Nutritionists prefer that the whole fruit be consumed.
Read: The 10 best foods to take care of the heart and reduce inflammation
“Juice has less fiber than a whole fruit or vegetable, and fruit juices in particular are likely to have a higher glycemic index than a whole fruit,” shares Harvard Health.
Premade Smoothies
Premade shakes can be high in added sugars and low in nutrients. A healthier breakfast alternative can be a homemade breakfast smoothie with ingredients that provide essential macronutrients.
Smoothies would have a greater nutritional advantage over juices since the whole fruit or vegetable is used to prepare them, they have more fiber and a lower glycemic index. Smoothies can be a good way to get vegetables if you’re having a hard time adding them to your diet.
Prepared coffee drinks
Coffee is a healthy and beneficial beverage when consumed without sugar and in moderation, but some prepared coffee drinks can contain high amounts of added sugar and more than triple the calories of a can of soda.
While a cup of plain coffee has less than 5 calories and no fat, a 16-ounce drink from Starbucks can exceed 500 calories and up to 74 g of sugar, equivalent to about 18 teaspoons of sugar.
Waffles, pancakes and rolls
Fast-digesting, processed carbohydrates like those found in waffles and pancakes made with refined flours can contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
A whole wheat bread can be a more nutritious and filling option by adding a topping with protein and good fats, like avocado and eggs.
Breakfast bars
Cereal bars may seem like a healthy option, but they may not really be. Many brands are high in added sugar and don’t offer high amounts of fiber and are poor in nutrients. They can have as many calories as a chocolate bar.
Fast food breakfasts
Most fast-food breakfast options tend to be high in calories, fat, sodium, and refined carbohydrates.
Reducing your intake of unhealthy carbohydrates contributes to weight loss, and losing weight reduces fat.
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