11-06-15 | Food | weight-loss |

3 healthy breakfast mistakes that cause weight gain

We all know it: breakfast is the most important meal of the day! Do you feel like eating healthy in the morning but still not losing weight? There are 3 healthy breakfast mistakes that we’re not all aware of and they could even cause weight gain. Wait, what?! Yes! Today I talk about the golden rules to a high speed metabolism and fat burning first thing in the morning!

Your breakfast should be the most important meal of the day. I deliberately say ‘should’, because the well-known shouts about having breakfast and initiating your metabolism are based on pretty much nothing when you’re not eating breakfast properly. Today’s tips will help you to see a valuable change on your body and mind, by eating the right amount of calories and the distribution of macronutrients. So what are the three most common made mistakes AND how should you eat breakfast to improve it?

1. You eat too little protein
Eating a considerable amount of high quality protein contributes to a better production of neurotransmitters. These neurotransmitters send messages to body functions and determine how you feel emotionally. Besides they take care of a good memory, alertness and focus. Furthermore, protein rich meals satisfy more and thus you will have less cravings during the day. Sounds great, right?!

2. You think you eat enough protein
It’s a common mistake that people think they’re consuming a protein rich meal or ingredient while it’s actually not really the case.. So for example, a common misunderstanding is that the following popular breakfast meals are rich in protein:
– Oats with fruit (and seeds and nuts)
– Yogurt with muesli/fruits
– Bread with peanut butter/sweet sandwich filling
Yes, all these products contain some protein, but the amount is overlooked. Besides, the quality (biological value) is very low and so you can better choose other sources of protein. Further on this blog post I will give some good breakfast options – rich in protein!

3. You skip breakfast
Not having breakfast does not harm your metabolism. Moreover, it will probably make you eat more during the day than when you had your breakfast. In my first argument I mentioned that by having a protein-rich breakfast you will have less cravings during the day, and that’s exactly the reason why it’s so important to NOT skip your breakfast. It is easy to consume 500 extra calories when you feel like snacking. So what if you skip your breakfast because it’s hard for you to eat something in the morning? Help is here! It’s time to give you three breakfast tips to easily eat a protein rich breakfast.

Three examples of a healthy protein rich breakfast:
Eating enough protein in the morning does not have to be difficult. You can make the following 3 breakfast meals in five minutes and make sure that you have the best possible start of your day!

– Omelet of eggs with spinach, bell pepper, onion and whole wheat bread.
– Skinny quark with cinnamon, nuts (handful), oats and a piece of fruit.
– Protein shake with banana, oats, spinach and avocado.

I am a big supporter of integrating veggies into my breakfast meal, simply because you should eat a lot of them each day. They contain a lot of fiber and and give you a full feeling. Adding veggies to your smoothie is easy, healthy and tasty! Click here to see my skinny smoothie recipes!

A final piece of advice: breakfast all starts with at a decent preparation. Sometimes it’s just a matter of getting up five minutes earlier (what are we talking about) and making sure your fridge is nice and full. Outcome? A happy and energetic YOU!:)

What’s your favorite healthy breakfast? Please tell me in the comment section under this post girls!

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  • Amanda L.

    Hi there! I love your website, it’s so informative! I have a question about breakfast. I am currently having the same breakfast every day which is a protein shake of water, protein powder (20g protein), almond butter, chia seeds and flax meal and 1/2 banana on the side. Is this a good breakfast or is it better to not have almond butter or chia seeds every time? And is it okay that I have the same breakfast every day? Thank you so much for sharing your journey. You are such an inspiration and positive example! Thank you!!

    • Carolina van Dorenmalen Post author

      Hi there Amanda!

      Thank you for visiting my blog and leaving such a sweet message 🙂

      So to answer your question: it’s better to vary with your food and don’t eat the same meals day in day out. However, I got to be honest with you: I do it too! So try to vary with little changes. Just to not let your body get used to a daily routine, because it will get “lazy”. By eating different foods, it will have to work, which will keep your metabolism high and active.

      Please have a look at this blog post: http://www.foodie-ness.com/3-healthy-breakfast-mistakes-that-cause-weight-gain/ it will tell you exactly what to eat and what not to eat.

      And you can always find your food and breakfast inspo under the FOOD tab of my blog!

      Please don’t hesitate to come back to me with other questions, more than happy to help!

      Have a great day 🙂

      With love,

  • Cynthia van Heck

    30 g oats
    1 scoop of smart protein
    100 gr strawberries
    15 gr whey protein balls

    Delicious breakfast!!

    Do you think it’s a good breakfast?


    • Carolina van Dorenmalen Post author

      Hi Cynthia!

      That looks like a great first meal of your day. However, I would advise you to take a higher amount of oats. Personally I eat 60 gr. in the morning.
      Your body needs it to feel energized and kick-start your metabolism!

      Enjoy and please let me know if you have more questions girls!

      With love,

  • Anke

    Hi Carolina,

    I have a question: does it mean then that you gain weight when you just eat oats with fruit? Or just that you should add some more proteins?

    Love the website, btw.

    • Carolina van Dorenmalen Post author

      Hi Anke!

      Thank you so much for leaving a message, feel free to ask me anything, anytime you have questions!
      Correct, in order to lose weight/boost your metabolism your breakfast meal should contain all elements. Just eating oats and fruit will withhold you from that!

      With love,

  • Tim

    Leuke site Carolina,
    ik eet als ontbijt altijd havermout met bessen en aardbeien of frambozen. Wat zou hier dan nog bijmoeten? Oh ja, ik ben een man 🙂
    Groetjes Tim

    • Carolina van Dorenmalen Post author

      Hi Tim!

      Wat leuk om een berichtje van een man te krijgen op Foodie-ness 🙂
      Mijn vriend zit ook helemaal in de healthy lifestyle en fitness en hij eet in de ochtend het volgende:
      1. Havermout
      2. Schep eiwit poeder
      3. Banaan
      4. Honing
      5. Optioneel: 10 gr. noten

      Ik hoop dat je hier iets aan hebt!


  • to itch

    The Effects of Stress on Your Body – WebMD

  • Anne

    Hai Carolina,

    Even een paar vraagjes:
    – Is een gekookt eitje net zo gezond als gebakken qua calorieën, eiwitten, vetten, enzv. ? (Zelf eet ik het eigeel nooit omdat ik het niet lekker vind)
    – Wat is het verschil tussen witbrood en bruinbrood behalve het verschil in vezels? Wat is er belangrijk aan de vezels? En is witbrood echt zo ongezond zoals veel mensen denken? (Ik ben een hele slechte eter, omdat ik veel niet lekker vind. Ik eet dan ook witbrood omdat ik bruinbrood niet lekker vind)
    – Hoeveel calorieën probeer jij iedere dag binnen te krijgen en hoeveel verbrand je daarvan per dag?
    – Hoe goed zijn appels eigenlijk voor je? En als je probeert wat af te vallen/vet te verbranden?

    Btw, hele leuke en handige site!

  • Urooj samoo

    Hi Carolina. I just want to ask you that i eat an omelette with bran bread with an apple daily for breakfast. Actually i love omellete, so i am used to it. I have the same breakfast daily. I just want to ask that is this a good breakfast? I mean will omellete make me fat?

  • shahid

    plz sugest me i want become fat plzz give me som good tipe how to become fat

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