Breakfast Rules for Weight Loss: YEAH!

Breakfast Rules for Weight Loss: YEAH! | When I started to gain weight uncontrollably and without me noticing, I then turned to the old saying of 'Take breakfast like a king, lunch like a prince and dinner like a pauper' just so I could start losing weight.

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Then I learnt that I need to exercise too. 
And now, people all over the world is obsessed with intermittent fasting. And believe me, I have had considered of joining the bandwagon but then, I decided against it. I will stick to cutting calories and exercising. 
Then I learnt from MyFitnessPal Blog about all these new rules of taking breakfast to loss weight. After all, our metabolism will be boosted from eating in the morning and a nutritious choice will set the pace for the rest of the day.
RULE #1: Sweet is a big NO Eating too mush sugar-heavy breakfast will result in elevating the insulin levels and lead to energy crash. Eating oatmeal with honey and smoothies may seem healthy but not the best choice for weight loss as it often leads to sugar cravings throughout the day.
Take savory food instead - veggie hash with sausage, for example. 

RULE #2: Protein first Eating more protein will signal the brain that you're full as protein is the most satiating macronutrient.  And having told by the brain that you are full, you'l eat less during lunch time.
Also, consuming protein helps avoid muscle loss, that comes together with weight loss. Myfitness Pal suggests at least 20 gm of protein for breakfast will do you good.
RULE #3: More please! Add more foods that are high in volume compared to their calories such as high fiber and higher water content food such as fruits, vegetables, boiled potatoes and cooked whole grains into your breakfast menu.
All these food will keep you fuller for longer time, thus you could maintain and sustain the calorie need and goals. 

RULE #4: Don't drink your calories As an avid coffee drinker, a cuppa is a must for me in the morning. A cuppa is enough to get me through the day, just to jerk my mood for the day.
But some of us love to have all those flavored creamers, sugar, oils or butter to add some flavors to the morning coffee. Guess what? With all those additional flavors, you have just turned your coffee into a full-fledged dessert!
And that's where you are sabotaging your own calorie goal!
RULE #5: Eat breakfast on a plate Sit down while you are having breakfast. Put them on a plate and your eyes will tell you that you are having a meal. With eyes focusing on the food, you'll enjoy them more rather than having eating your breakfast while driving. With your eyes and mind are distracted with the traffic, it is very easy to overeat as you do not feel/ have the satisfaction of enjoying the meal. 
Let your eyes eat and you'll get more satisfaction eating the breakfast.
Which one of these rules are you currently following? As for me, I managed to follow #1, #4 and #5. Now have to start practising #2 and #3 to lose more weight.
Rawlins GLAM
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