Breakfast for weight loss. Protein, fibre and a little good fat

Many members of the Witney club come in for breakfast before work, Monday to Friday from 6:30am.

The classic breakfast and the sugar trap

Orange juice, white toast and jam, sugary cereal, a croissant. This typical breakfast turns into sugar in the blood very quickly. Blood sugar rises, then drops, and 2 hours later hunger returns with a craving for something sweet. That 11am slump is not a lack of willpower. It comes from a badly built meal.

The NHS suggests swapping sugary cereal for wholegrain options in its tips to help you lose weight.

What should a breakfast for weight loss include?

3 elements, every time.

• A source of protein. Eggs, plain Greek yoghurt, skyr or a slice of ham. Protein contributes to the maintenance of muscle mass and helps a meal last. For the amount over the day, see how much protein you need per day.
• Fibre. Porridge oats, wholemeal or seeded bread, and a whole piece of fruit rather than a juice. The NHS guide to getting more fibre recommends wholegrain cereals and porridge for this reason. Fruit juice counts as 1 of your 5 A Day at most, and only 150ml.
• A little good fat. About 10 almonds, a few walnuts, half an avocado.

Breakfast is only 1 meal in healthy eating, which is built meal by meal.

3 practical breakfasts

• The quick one. A bowl of Greek yoghurt, 2 spoonfuls of porridge oats, a few berries and 10 almonds. Ready in 2 minutes.
• The savoury one. 2 scrambled eggs on a slice of wholemeal toast, with grilled tomatoes or half an avocado. Ideal if you do not like sweet things in the morning.
• The warm one. Porridge made with milk, topped with a sliced apple and a sprinkle of cinnamon. Perfect on a cold Oxfordshire morning.

Is skipping breakfast a good idea?

Not necessarily. Skipping breakfast does not make you lose weight in itself. What counts is the total for the day. If you are not hungry in the morning and do not make up for it later, it can suit you.

For many others, it is paid for with snacking at 5pm. The NHS advises against skipping meals, because you might end up snacking more. If you give in every late afternoon, look at your morning first. And if the dip still comes, here are some healthy snacks to choose from.

At the club

At Witney Nutrition Club, members have their breakfast at the club, from 6:30am on weekdays, before heading to work. The free assessment is used to build a breakfast that suits your timetable and your tastes, with no set menu.

This article gives general information. It does not replace the advice of your GP or another health professional.