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If you've ever tried to lose weight, you know there are certain breakfast foods that aren't going to do you any favors. Eliminating these foods from your breakfast is a no-brainer (sorry, doughnuts). But there are also some seemingly healthy morning options that can stand in the way of your weight loss efforts.
Any foods with excess sugar, salt, or saturated fat will leave you hangry, bloated, and lethargic a few hours later, increasing the likelihood that you'll consume more calories in the afternoon and evening. Here are the 4 worst breakfast foods to eat if you're trying to lose weight, and what you should swap in instead. (Burn fat around the clock with the delicious, protein-packed meals in Eat Clean, Lose Weight & Love Every Bite!)
Cereal
Many are laden with added sugar, which provides only calories, without offering any nutritional benefits, says Sara Haas, RDN, LDN, and spokesperson for the Academy of Nutrition and Dietetics. Sugary cereals can lead to a rollercoaster of blood sugar spikes and crashes, and since they lack essential protein and fiber, you'll feel hungry only a few hours later. If you want cereal in the morning, reach for ones that contain 10 grams of sugar or less, and opt for whole-grain options, which will keep you feeling fuller longer. (Try these 7 low-sugar breakfast cereals that don't taste like twigs.)
Energy bars
"People automatically assume bars are healthy, but they typically have the same ingredients as a cookie, if not more sugar," says Wesley Delbridge, RDN, a spokesperson for the Academy of Nutrition and Dietetics. That's true even of whole-grain bars that are sprinkled with oats. Carefully read the labels on any store-bought varieties, and choose ones with 8 grams of sugar or less. (Or DIY it with these 4 energy bars you can make in your slow cooker.)
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Meat
Paleo devotees listen up: Not all meats are created equal. Watch out for processed meats—such as bacon, sausage, and jerky—specifically. They're packed with sodium and saturated fat, says Haas. Because protein helps you feel fuller longer, it is helpful to eat protein in the AM—just make sure that you're getting it from healthy sources. Try incorporating plant-based proteins such as beans for more lean and nutritious options.
Juice
Choosing a piece of fruit or a vegetable over its juice counterpart will give you more fiber, says Delbridge. Plus, the appropriate serving size for juice is much smaller than you'd expect. Registered dieticians recommend drinking just 6 ounces of juice per day, which is less than a cup. So opt for only a small amount of juice, or skip it entirely and add one of these 12 fruits and vegetables that help with weight loss to your morning meal instead.
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