Weight loss can transform well being and have a protective effect against many illnesses. Yet, when it comes to achieving long-term weight loss, it’s tricky to navigate the long and arduous journey. Sticking to basics like regular activity and eating the right diet can help immensely, but it’s also important to avoid certain nutrition mistakes that we could be making in the morning.
Breakfast isn’t called the most important meal of the day without a reason.Nourishing your body with a balanced meal could keep cravings at bay and supply you with sufficient energy to go about the day. However, there are certain breakfast mistakes we all could be making unknowingly that may be hampering our weight loss journey. Women especially can bear the brunt of dietary mistakes in the morning during menopause.
Nutritionist Sarah Lawuk took to her TikTok channel to warn women against “two worst breakfasts they can have during menopause.”
Black coffee on an empty stomach
Having black coffee first thing in the morning can cause women to accumulate more belly fat, especially those who are going through menopause.
“So many women do this in a bid to eat less and to do some intermittent fasting, and to have fewer calories going into their system,” Sarah Lawuk explained.
“I am absolutely not against intermitted fasting at all, however, I do believe there are when it can be good, and seasons of life where you might need to be a little cautious,” she said.
Lawuk says that during perimenopause, your hormones are all over the place and your body is probably going to be a little bit more stressed out. She said having coffee while fasting can stress your body out even more.
Having coffee on an empty stomach first thing in the morning can lead to a sharp cortisol spike, which in turn, contributes to a hormonal imbalance and it can make you store more belly fat, as per the expert.
According to a study done by the University of Bath, drinking strong black coffee first thing in the morning can negatively impact blood sugar control and can be a risk factor for diabetes and heart disease. Besides caffeine is a diuretic, which can increase urine production and lead to dehydration. .
Not having protein
The second worst breakfast mistake women make during menopause, according to Sarah, is a “lovely little bowl of [cereal such as] Weetabix with berries on a little bit of milk”.
During menopause, the body’s natural need for protein increases and when women eat more carb-rich diets, they can put on weight. The unregulated hormones can increase appetite and when women don’t pack in enough protein in their breakfast, this can further increase unhealthy cravings, which could lead to belly fat accumulation.
Not eating enough protein can lead to women losing muscle mass, which can lead to dangerous falls or reduced mobility.
It’s important for women to add enough protein, fibre, vitamins, minerals and other essential nutrients for healthy ageing and for preventing belly fat accumulation.
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