Weight loss requires good breakfast decisions – by eating well you can boost your diet. However, by choosing the wrong food, dieters can easily derail their progress. Certain foods should be avoided at breakfast for those looking to lose weight. Not all of them are as obvious as you’d think. One such food is an egg sandwich.
A classic egg sandwich consists of a fried egg, ham and cheese on a toasted bagel or English muffin.
The egg content could persuade eaters that’s it’s a healthy, protein-filled choice at breakfast time.
However, while such sarnies only have 300 to 400 calories, their macronutrients are highly unbalanced.
According to Livestrong, egg sandwiches have up to four times as much low-quality carbs as protein.
This is because they are only made with one egg and therefore low in protein.
It’s recommended to consume 25-30g of protein for increased satiety and muscle protein synthesis, reported Livestrong.
One egg contains just 6g of protein – meaning it won’t help you feel full for as long.
This could lead to snacking later in the day or overeating come lunch time.
If making your own egg sandwich, try to include two eggs and opt for a whole grain bread option.
Other foods to avoid at breakfast include waffles, pancakes, bagels and muffins.
These also do not contain enough protein and are rich in carbohydrates.
As for breakfast drinks, smoothies are often considered a healthy option.
However, if shop-bought they could be packed with calories and high in sugar.
Granola bars should also be avoided – you could end up eating as many calories as if you sat down to a dessert.
They can be packed full of sugar and no good for weight loss goals, Dr Lisa Davis, Vice President of Scientific and Clinical Affairs at Medifast, told Shape.
“Most commercial granola bars are basically oatmeal cookies in disguise, with a lot more sugar than you need,” David said.