Classic myths in breakfast to lose weight

Eating breakfast to lose weight is right or wrong, this question always causes mixed opinions. Avoid making common breakfast misconceptions so you don’t ruin your diet!

Should I eat breakfast or skip breakfast to lose weight? Just a coffee or smoothie is enough? There are too many mixed opinions regarding breakfast. will help you solve these puzzles.

The “legends” you often hear about breakfast


“Breakfast is the most important meal of the day”

Incorrect! All meals are important, both for health and for weight loss. Your total nutrient intake throughout the day affects your health and weight loss success.

“Breakfast boosts your metabolism”

We all burn calories when we eat, which is a phenomenon called the thermic effect of food. Our bodies require energy to process food, but breakfast has no more effect on metabolism than other meals.

“Skipping breakfast can cause the body to go into starvation mode”

“Starvation mode” is also known as adaptive thermogenesis mode. In this state, the body stores fat and the metabolism slows down to save energy. But skipping a meal won’t cause that conversion.

Many dieters skip breakfast and still succeed. However, that is very difficult because after skipping breakfast, you often eat more than make up for it because you are so hungry.

Do’s and Don’ts for Breakfast

Do: Measure everything

When you’re rushing to get ready for work in the morning, it’s easy to lose control of your portion sizes. But if you eat the wrong amount of food, can’t track calories, then you won’t be able to lose weight. Keep measuring spoons in boxes of cereal, nuts or oats and place a digital scale on the counter to accurately weigh the amount of food you need as you prepare your breakfast.

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Do: Make the food first

The easiest way to enjoy breakfast without stress is to prepare it in advance at a time when you’re not rushing to work each morning. Make ready-made oatmeal, hard-boiled eggs or other cooked protein foods, as well as cut fruits and vegetables and divide them into servings.

Do: Make a smart smoothie

Make a smart smoothie

Smoothies can be a great breakfast solution when you’re too busy to eat slowly. But smoothies can also be huge calorie bombs if you don’t measure the ingredients (especially healthy but high-calorie ones like almonds or peanut butter).

Pay attention to what you put in the blender. Choose dark green berries and vegetables. Then, add a little healthy fat like a tablespoon of chia seeds, flaxseeds or almonds, and finally a little low-calorie liquid. Water is a smart choice, but you can also use low-fat milk or low-calorie almond milk.

Don’t: Drink calories

Canned juice is one of the worst foods for weight loss because it’s high in sugar and calories, but offers less nutritional value than whole fresh fruit. Instead, enjoy water, coffee or tea with breakfast.

Don’t: Abuse of cream, milk with coffee

Do not abuse cream and coffee milk

Many people can’t drink coffee without cream or milk, but we also need to keep an eye on how much we put in our cups. Otherwise, you can add at least 200 “hidden” calories to your waistline each day through drinking coffee.

Don’t: Underestimate the calorie count of drinks in bars

If your healthy weight loss breakfast comes with a coffee or shop-bought drink, find a way to measure calories before you buy. Some large coffee drinks have more calories than a full meal.

Suggest 2 breakfast menus to lose weight

These two super easy, popular, and simple dishes will provide both adults and children with a healthy breakfast, while saving time and reducing calories in the morning.

Greek Yogurt Crepes

Greek Yogurt Crepes

Crepes are a popular breakfast dish, but the traditional version is made with white flour and butter, which is not suitable for a weight loss breakfast diet, especially when drizzled with syrup.

Crepes often have very little protein or fiber, leaving you hungry soon after. This dish also often contains sodium from baking powder and baking soda.

If you’re trying to eat a little healthier, you can have a weight loss breakfast with this Greek yogurt crepe recipe. This dish is made with oats, whole wheat flour and Greek yogurt, full of protein and fiber. The recipe uses only a small amount of baking powder and no baking soda to cut down on sodium.

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The advantage of this dish is that it is very easy to make, just combine all the ingredients in a blender. You should pay attention to avoid buying ready-made powder, because mixing the ingredients yourself will be more nutritious.

Ingredients (for 4 servings of 3 cakes each):

  • 1/2 cup rolled oats
  • 1/2 cup whole white flour
  • 1 teaspoon baking powder
  • 2 large eggs (break the shell, remove the yolk and white)
  • 1 teaspoon vanilla extract
  • 1 cup fat-free Greek yogurt
  • 1/4 cup almond milk or any milk you like


  1. Place all ingredients in a high-powered blender and blend until smooth.
  2. Heat a crepe griddle or nonstick pan to 175 degrees C (350 degrees F).
  3. Pour a quarter cup of batter onto the hot pan. Bake until bubbles appear on the surface of the cake, about 1 or 2 minutes. Flip and continue to bake until fully cooked, 1 minute more.
  4. Do the same with the rest of the dough.
  5. Serve with fresh berries and some honey or maple syrup.

Nutritional information (per serving): 153 calories, 3g fat, 22g carbs, 11g protein.

Variations: You should use reduced sodium baking powder. Look at bakeries and bakeries!

If you love making blueberry crepes for extra antioxidants, drop fresh blueberries directly onto the dough after you’ve poured it onto the griddle. Or you can use any other fruit or nut for a fun variation of crepes that will make you more appetizing.

Small tips:

Crepes can be frozen in ziplock bags and stored in the freezer. If you are busy, you can bake the cake from the night before, reheat the next morning.

To keep sugar levels under control, enjoy your cake with fresh fruit and consider the amount of maple syrup or honey you use. Try to limit yourself to 1 tablespoon!

Pear Oatmeal Cake

Pear Oatmeal Cake

Oatmeal is an essential breakfast food for quite a few families, including Asians, even though it’s mostly from the West. There are many ways to prepare oatmeal, not only that, this food is also very good for the cardiovascular system. Whole grains like oatmeal can help lower cholesterol and blood pressure, as well as help you maintain a healthy weight thanks to fiber.

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Pear oatcakes can be baked on a weekend and portioned in the fridge, then warmed up and enjoyed all week.

A hint of cinnamon, ginger, vanilla, honey and natural sweetness from pear makes baked oats no longer boring. With protein and healthy fats from eggs, milk and flaxseeds, this weight loss breakfast will keep you full for hours.

Ingredients (for 6 servings, 3/4 cup each):

  • 2 cups traditional rolled oatmeal
  • 2 tablespoons flaxseed meal (optional)
  • 1/4 teaspoon cinnamon powder
  • 1/4 teaspoon ginger powder
  • 1 1/2 cups milk of your choice
  • 2 large eggs
  • 1 teaspoon vanilla
  • 2 tablespoons honey
  • 1 large pear, peeled and cored, thinly sliced


  1. Preheat oven to about 190 degrees C (375 degrees F).
  2. Brush a thin layer of cooking oil on a 22cm diameter baking tray.
  3. Mix oatmeal, flaxseed meal, cinnamon powder, and ginger powder in a bowl.
  4. In another bowl, whisk together the eggs, milk, vanilla and honey, and add to the oatmeal.
  5. Pour the final mixture into the baking tray, arrange the pear slices on top.
  6. Bake for 20-25 minutes.
  7. Take the cake out of the oven, let it cool on the rails.

Nutritional information (per serving): 207 calories, 5g fat, 34g carbs, 8g protein.


Pears are one of the fruits with the most fiber, but if you don’t like pears, you can bake this oatmeal with thinly sliced ​​apples.

For a dairy-free version, use nut milk, such as almond or soy milk.

You can substitute 1/3 cup egg whites for the amount of eggs in the recipe for a lower cholesterol version.

Maple syrup can be used in place of honey.

For the vegan version, use nut milk, maple syrup, and replace the eggs with flax or chia seeds by mixing 1 tablespoon chia or flaxseed with 3 tablespoons water for each egg to be replaced. . Let the mixture solidify into a gel form for about 10 minutes before continuing to process.

Small tips:

Press down on the pear a little before baking to cook the pear thoroughly with the oatmeal.

To reheat oatmeal, microwave each piece once for 1 minute on a microwaveable plate.

You can serve this with some yogurt, fruit, and walnuts for a complete and delicious breakfast.

Reference source

How to Make a Healthy Breakfast for Weight Loss Access date: 1/12/2020

Greek Yogurt Blender Pancakes Access date: 1/12/2020

Easy Pear Baked Oatmeal Access date: 1/122020

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