Breakfast plays an important role in providing energy for your body to start the day. What to eat for breakfast to stay full without affecting weight is a common concern. For a healthy breakfast, you should avoid the following foods. They not only lack sufficient nutrients but also contribute to weight gain.

1. Refined Cereal and Pastries High in Sugar

Many people choose refined cereals and pastries for breakfast as they are easy to eat and don’t require much preparation. However, refined cereals typically contain only a small amount of whole grains and are often supplemented with artificial additives. These foods are low in protein and fiber but high in sugar. They will make you feel full quickly, but you’ll be hungry again soon and may even feel tired.

Similarly, pastries like donuts or cakes are high in fats and sugar, which can cause a rapid spike in blo.od sugar levels. These foods may lead to insulin resistance and increase the risk of diabetes.

Instead of refined cereals and pastries, opt for whole grain cereals or oatmeal combined with fresh fruits for a nutritious and long-lasting feeling of fullness.

2. Fatty Foods

Foods that are high in fats, fried foods, and fast food are convenient but provide no health benefits. These foods lack proper nutrients and can overload your stomach, causing bloating and indigestion. Consuming fatty foods in the morning, when your stomach is still empty after sleep, can increase the risk of weight gain, obesity, and cardiovascular diseases.

In the morning, it’s better to choose foods that are steamed or boiled to provide energy but remain easy to digest.

3. Processed Foods

Processed foods such as sausages, ha.m, and salami are high in sodium and contain unhealthy saturated fats. These foods also contain nitrates, a chemical linked to an increased risk of colorectal cancer. These processed foods are not ideal and are harmful to your health. They raise bad cholesterol, blood pressure, and the risk of obesity. Instead of processed meats, choose healthier protein sources such as boiled eggs, grilled chicken breast, or pan-seared fish.

4. Fruit Juices and Sugary Drinks

Fruit juices are often seen as a healthy beverage. However, even if you make juice from fresh fruit, it still contains a high amount of sugar. Juicing removes most of the beneficial fiber, leaving you with less feeling of fullness. Additionally, sugary drinks like milk coffee or bubble tea are not good for your health if consumed too frequently. They cause a rapid increase in blood sugar levels, promote weight gain, and can harm your health in the long term.

Instead of juices and sugary drinks, opt for fresh fruits or drink tea and coffee without sugar to provide energy.

5. To Protect Your Health

To protect your health, you should avoid foods such as pastries, sugary drinks, and processed foods in the morning. Instead, choose whole grains, vegetables, fresh fruits, eggs, lean meats, and fish (prepared simply without using too much oil) to provide energy and essential nutrients for your body.

By making healthier choices in the morning, you can set a positive tone for the rest of the day and promote your overall health.