Do you drink your morning breakfast

Unhealthy breakfast: 5 no-gos when having breakfast

A good day starts with a good breakfast. In order for you to really get going in the morning, your energy stores, which were emptied overnight, have to be quickly replenished and your metabolism fired up.

This is why the first meal of the day is so important. She can decide whether you can work hard or whether you are plagued by cravings before lunch.

10 foods you should always have around the house

The good news: having a healthy breakfast is not difficult. You just have to know which foods are good for your body and which you should definitely leave out. The following 5 breakfast variations are definitely not part of a healthy breakfast!

1. Why a cup of coffee is not enough

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Coffee does not replace breakfast.

Is it just not enough for more than coffee in the morning? We know the time problem only too well, but the black lifesaver does not provide your body with any energy, which means that your energy stores remain empty.

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And no, caffeine is also not a good solution for waking up quickly, because the hi-wake kick only lasts for a short time. This works a lot better with black and green tea, because in contrast to caffeine, which works in the blood within a very short time, the effects of tea last a lot longer.

In addition, green and black tea don't make you as nervous and jittery as coffee and they don't hit the stomach. But: tea also does not have any usable calories from which your body could draw energy.

4 reasons why matcha tea is so healthy

If you can't get anything solid in the morning, you can try a breakfast shake or smoothie. The same applies here: a mixture of protein and good carbohydrates provides energy. For example, mix berries with milk or vegan milk drinks, a tablespoon of oatmeal and a few chia seeds to make a creamy breakfast drink. You can even take it with you to work or to university.

2. Why low-fat yogurt and banana don't save the morning

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Low-fat yogurt may have fewer calories, but also less taste.

Please don't get it wrong: Of course, fruit is healthy and an important source of vitamins for your body. And yogurt, too, is anything but unhealthy. The problem with too much fruit is the fructose. Fructose is just as insidious as normal sugar.

Linseed oil with low-fat quark is this healthy

Before your body can use it for energy production, it has to take a “detour” and convert it into glucose. That takes time - and in the meantime the fructose strains the digestion and makes you sluggish and full. Unlike glucose, fructose itself does not lead to insulin being released, which means that no saturation signal is sent to the brain. The result: you often feed more fruit than your body actually needs.

This is particularly fatal with fruit juices: They are gone in no time, but in terms of calories they are pretty clean and burden the intestines with the large amount of fructose that you drink at once. Hello bloated stomach!

10 types of fruit that make you slim

Low-fat yogurt is also healthy in itself, but not the best choice for breakfast. Less fat means fewer calories, but it also means less energy for your body. And the body needs it in the morning.

It is best to replace the yoghurt with higher-protein alternatives such as quark or cottage cheese, choose low-fructose fruits such as berries and combine the whole thing with nuts, seeds and oatmeal. The mixture of protein and complex carbohydrates keeps your blood sugar level stable and provides you with enough energy for the day.

3. Why a Nutella bread is not a good start to the day

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Toast with Nutella should be an exception at breakfast.

We don't have to talk long about Nutella here, do we? Sugar and bad fat in delicious smear form. But also say goodbye to light wheat rolls, baguettes and toast - not only for breakfast. These foods are made from extract flour (white flour), which contains significantly fewer vitamins, minerals and fiber than whole wheat flour.

In addition, white flour only contains the short-chain carbohydrates. In the intestine, due to their simple structure, these are quickly broken down into their smallest components (glucose) and released into the blood in one go. In the short term, this feels like an energy high as your insulin levels skyrocket. A little later the feeling of elation fizzles out, the blood sugar drops into the cellar and you plunge into a hunger hole - even though you have just had breakfast.

DIY Nutella: The Easiest Recipe!

The supposed energy source turns out to be a short (high-calorie) pleasure with no added value. Instead, go for whole grain buns. The complex carbohydrate chains are metabolized much more slowly and thus satiate longer and more sustainably.

4. Why sweets and pastries are bad for breakfast

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Croissants are high in calories.

Instead of having breakfast at home in peace, do you regularly eat a croissant on the way to work? Not a good choice. Donuts, muffins and other sweet pastries from the bakery are also on the no-go list.

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It has nothing to do with balanced. After all, the pastry consists almost entirely of sugar and low-quality fat - a real zero for the body. Another case of empty calories, in other words: no nutrients and lots of short-chain carbohydrates that are driving your blood sugar level up and down.

The brief satisfaction is then quickly followed by an even greater feeling of hunger. If you then supply your body with even more sugar, the game starts all over again a short time later. So: stay away from such sugar bombs. This does not only apply in the morning: Donuts, donuts and Co. are also not a good choice as an afternoon snack.

5. Why ready-made muesli and cereals are not a good breakfast

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Ready-made muesli mixes contain a lot of sugar.

Healthy cereal flakes, dried fruits and nuts: sounds really healthy, doesn't it? Actually yes, if it weren't for the large amount of (hidden) sugar that is often high on the list of ingredients in ready-made muesli mixes.

Don't be fooled by pretty packaging and slogans such as "with whole grain flakes" or "particularly high fruit content". A look at the list of ingredients is essential for the ready-made flakes and brings the truth to light.

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You can still start the day well with a muesli - at least if you mix it yourself. So you know exactly what's inside. For the healthy self-made muesli you mix oat, spelled or soy flakes with seeds, nuts and kernels. For a natural sweetness, mix in a few more dried fruits and combine the whole thing with milk, low-fat quark and a little fruit.

How do I have a healthy breakfast?

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This is what a healthy breakfast looks like.

Now that you know which foods definitely do NOT belong on the breakfast table, the only question that arises is: what does a healthy breakfast look like? A mixture of complex carbohydrates, proteins, fiber and high-quality fats is ideal. You should focus on foods that fill you up for a long time and keep the blood sugar level constant so that you are spared from cravings.

10 foods high in unsaturated fatty acids

Protein powers: Protein-rich foods such as quark, cottage cheese or eggs are particularly good choices in the morning. It is best to combine them with healthy sources of carbohydrates such as oatmeal or whole grain products.

Whole grain fills: In addition to the long-chain carbohydrates, which provide you with energy until lunch, whole grain products also score with plenty of fiber and vegetable proteins. Fiber can also be found in vegetables, which are always allowed.

Fat supplies: To make breakfast complete, a few healthy fats, i.e. polyunsaturated fatty acids, are still missing. They are found in nuts, kernels, seeds, avocados, linseed oil or fish. A healthy breakfast could, for example, consist of scrambled eggs with wholemeal bread and salmon, or oatmeal, berries, nuts and low-fat quark.

Sugar is that unhealthy

Make your breakfast a morning routine that you make up for yourself draw all the energy you need. But of course you shouldn't forbid yourself to croissants and Nutella bread: Cheating is expressly allowed during a cozy weekend breakfast in bed or with friends.

try now

Diet plan for weight lossLose weight in 12 weeks
  • 32-page nutrition plan as PDF
  • Clear weekly plans
  • Precise instructions for individual adjustment
  • 63 easy and delicious recipes
  • Practical snack tables with calorie information
  • Optimized for printing, but also available on any digital device
  • You can find more information about the nutrition plan here
Are you already a customer? Then log in here.After successful payment you will receive an email with a download link. If you have any questions, send a message to [email protected]
Coaching ZoneYour fitness goal within reach

Do you want to lose weight, build muscle or get fitter all around? Then you are exactly right with us. Our top trainers will pick you up exactly where you are and write you a tailor-made one Training and / or nutrition plan - Including motivation and questions.