Breakfast help...

[Healthy-wannabe]

I have just recently started back on another weight loss attempt. This time i am not following any plan just yet and focussing on adjusting my eating habits first. So lowering portions, drinking water, healthy meals not quick freezer grabs, stopping unnecessary snacking....

So that leads me here. I have never eaten breakfast, i convinced myself I can't eat in the morning which i know is a lie as i have no issues sinking a full english or crossiant mountain on holiday! I have recently started eating cereal or toast and am actually enjoying it. BUT, I am wanting to expand my breakfast menu and have a few weekend options and workday quick fixes. I teach so mon-fri need be fast.

I would love some ideas so write into my menus if you wouldn't mind sharing.

I am aiming on low calorie and low fat ideally. I hate avacado and can't get into over night oats, its a texture thing.

Thank you 🥞

[Fran182716]

I eat breakfast while I’m working as I can’t eat early in the morning. My go-to work day breakfasts are porridge in the microwave with nut butter stirred in (maybe this might be better texture for you?) or Greek Yoghurt with berries. I have full fat milk and yogurt but you could use lower fat versions if you want, not sure if it would taste as good or be as satisfying though.

[gman1961 Host]

I have been very erratic regarding breakfast ,just back having omelettes.

Today I had 2 wholemeal toast and mushroom omelette.

Felt full afterwards.

Gary

[TheAwfulToad Visitor]

TBH if you're aiming for low-calorie and low-fat, you're going to end up putting on weight. By all means give it a go if you need to prove it to yourself, but the science is pretty clear-cut on that.

If you like a full English then have a full English. I often do. Avoid the baked beans, though, and if you must have toast, bake your own bread. Put lots of butter on it. It'll keep you full until mid-afternoon, which means you're not going to be grazing on biscuits etc., or going mad with hunger at 11am.

If that's all too much aggro in the morning, a cheese omelette or scrambled eggs is nearly as good. Again, use enough eggs to make sure you're good and full. Greek yoghurt is another one that's real quick and easy, and fairly filling.

[Healthy-wannabe 7lbs in reply to TheAwfulToad]

I think given the fact i am overweight and at my heaviest after years and years of dieting it is safe to say i have very little understanding in how to lose weight.

Do low fat and low cal not go hand in hand ?

[TheAwfulToad Visitor in reply to Healthy-wannabe]

Don't worry, it's been a learning exercise for all of us maintainers here! The fact that you recognise you've been doing something wrong somewhere is an excellent first step.

The crucial point here is that your body is perfectly capable of managing its own calorie intake, if you let it. Eating wholesome foods (such as those our ancestors thrived on), with the normal amount of fat in them, will get your appetite working properly again. As your body "discovers" that you've got a lot of bodyfat stored away, it'll start burning through it, and your appetite will reduce. That's the "calorie deficit" you're looking for.

Nobody in human history has ever eaten the low-fat, high-carbohydrate, calorie-restricted diet that the nutritionists recommend, except under one circumstance: poverty and social instability. In other words, the experts are holding up as an ideal the kind of diet eaten in DR Congo, or Afghanistan, from dire necessity: bland stodge, with some boiled veg and a bit of meat and oil if you're lucky.

TBH, when you realise that you've been strung along and fed an immense pile of BS all these years, you're going to be angry. But when you get that out of the way, you'll be pleasantly surprised at how easy it is to become (and stay) slim.

[Healthy-wannabe 7lbs in reply to TheAwfulToad]

Thank you. This is exactly what i need. A direction to aim towards and a way of thinking. I have spent years in fad diets and have just gained year after year. This is the first time i have ever said enough is enough i need to retrain ME.

[Healthy-wannabe 7lbs in reply to TheAwfulToad]

Love eating full English not cooking 🤣

[TheAwfulToad Visitor in reply to Healthy-wannabe]

ha. It's true. 10 minutes to cook it, 5 minutes to eat it, 20 minutes to wash up.

[Gizmocat Moderator 13kg Maintainer]

Do you want to eat breakfast? Are you hungry? If not don't eat it. Maybe take some cheese or nuts with you if you are tempted to snack and have a healthy lunch like homemade soup or salad with some healthy fats e.g cheese, mayo. Full fat products will help you feel full. Try and avoid low fat products as they are full of sugar and will make you feel hungry.

If you do want to eat breakfast there is nothing wrong with a full English. Avoid hash browns and toast but bacon, egg, mushrooms and tomatoes is fine. Fried in butter or olive oil is even better. I often have it for brunch at weekends. If you want something quick for work days full fat Greek yogurt and berries is great and quick. Or anything with eggs. Try making a frittata and take it with you cold. You could try making a smoothie. Try and avoid cereal especially sugary ones. You could make a low sugar granola by mixing nuts and seeds with coconut oil and toasting in the oven. The dietdoctor website has a great recipe that I use but I'm sure you can find others online.

Hope this gives you some ideas. Good luck.

[Healthy-wannabe 7lbs in reply to Gizmocat]

I am not hungry at breakfast but have slipped into a habit of supper which leads to snacking. Atm i have very little will power and am not able to have just one snack so trying breakfast and skipping supper. I know eating twice a day isn't enough and will definitely cause me to binge every so many days. I am enjoying eating breakfast now and it gives me a nice energy. I love the idea of frittata as i could make day before and refrigerate over night. I imagine my husband would enjoy this too. Not seen diet doctor so will look into that. I think i need to research a little as people are mentioning full fat and i was under the impression i needed low fat products when dieting. So confusing no wonder i have failed each time.

[Fran182716 in reply to Healthy-wannabe]

Just remembered another one I haven’t had in a while, omelette roll, make a 2 egg thin omelette, don’t fold leave it in a circle, let it cool a few mins then spread with cream cheese and roll it up take with you in a cool bag.

[Healthy-wannabe 7lbs in reply to Fran182716]

That is a great idea 😃

[Gizmocat Moderator 13kg Maintainer in reply to Healthy-wannabe]

If you are not hungry at breakfast but hungry in the evening don't eat breakfast but eat in the evening. You need to go with what works for you. Eating twice a day is fine if it suits you and your lifestyle. I don't eat breakfast but have brunch or an early lunch when I feel hungry around 11/12. Then I have an evening meal when my hubby comes home from work around 7/8pm. It is hard to avoid evening snacking but if you eat enough for your evening meal you shouldn't be hungry.

Definitely go with the frittata but eat it when you get hungry. Maybe have it at lunchtime and have a salad with it to keep you full until your evening meal. Make sure you are eating enough. If you are hungry you are probably not eating enough. Ditch the white carbs, bread, potatoes, rice and pasta and fill up on healthy fats. It does work. There are many of us who are proof of that. Good luck

[Healthy-wannabe 7lbs in reply to Gizmocat]

I have just looked at dietdoctor, wow sooo many great recipes i am about to screen shot a load and write them into my book of to trys'

P.s. thank you for directing me to this forum you are right it is so helpful. I am learning more each day and the support is amazing.

[TheAwfulToad Visitor in reply to Healthy-wannabe]

Have a look at carbdodging.com also. Some people find their recipes a bit nicer.

[Healthy-wannabe 7lbs in reply to TheAwfulToad]

Will have a look. I am not intending on low carb but i am sure there will be some recipes there for me 😃

Thank you

[Chappychap Visitor]

"I have never eaten breakfast"

You're not alone. Lots of people just aren't that hungry in the morning. If that's you why are you trying to force yourself eat breakfast?

Maybe the problem isn't your AM eating, maybe it's your PM eating?

Just a suggestion, good luck with finding your own path to sustainable weight loss.

[Healthy-wannabe 7lbs in reply to Chappychap]

I think it is laziness to why i have not had breakfast. If i am honest with myself i would probably pick at 500 cals before lunch on biscuits, cereal bars, chocs.... staff room goodies. This last few days i have found that i am not picking between meals and have stopped supper snacking

[BridgeGirl Administrator 2 stone in reply to Healthy-wannabe]

I really think it will help you to get into planning. You have a good understanding of your behaviour and are ready to make changes. There's lots of help here and I think the Daily Diary is a good place to start - just reading what others are choosing and then joining in when you're ready.

The commonest reason for snacking is not eating enough at meals. Once you're realistic about having good, filling meals, you should find that reducing.

You mention fat further up: yes, if you've been avoiding healthy fats, that will have undermined your efforts. Have a look at this healthy living blog from a GP fatismyfriend.co.uk/

[Healthy-wannabe 7lbs in reply to BridgeGirl]

Thank you. I have been doing some real good step backs and looking at how i got here. I don't want a quick fix i want a healthy lifestyle that means when i lose a stone i don't get complacent and slip back into old ways.

I need to start writing down some meal ideas and maybe asking more people about their meals.

The link looks good i have just saved page and will read properly when my children are in bed, the Dr is from my end of the woods 😃

I haven't started any planning really just yet, at min its been healthy foods and playing about with what i like so see what i can fit in with my life. I need to look into these healthy fats and start working towards an actual plan. Tomo is my scale day so will see if this week has done anything.

[BridgeGirl Administrator 2 stone in reply to Healthy-wannabe]

Well, do join the Sunday Super Slimmers weigh in on the morning. They will make you very welcome. The team support works so well.

I don't know if the GP is doing any group activities at present. From her site, it looks like there are activities in the area that you could check out.

You're right to take your time and do plenty of reading - in the rare moments you get to yourself.

[Healthy-wannabe 7lbs in reply to BridgeGirl]

Brilliant I will definitely join in tomo.

I have found a distance learning course in nutrition via a college. Just finishing a childrens mental health one now but will enrol in that next also.

[BridgeGirl Administrator 2 stone in reply to Healthy-wannabe]

Just make sure they're not still churning out the old "eat less, move more" and "calories in, calories out" stuff

[Healthy-wannabe 7lbs in reply to BridgeGirl]

Ha i hope not. It's not a dieting one. Its based around what the body needs to fuel etc. I think it will be aimed at childrens health tbh as it is within that section, but i really know nothing. I have brought my kids up on good meals and not many sweets and choc, they prob have once or twice a month. But i don't get the whole concept so hopefully will be good

[Subtle_badger in reply to Healthy-wannabe]

Back in the day, I would make bircher muesli - oats stirred with yogurt with some fruit added. If I wasn't hungry, I would pack it in a container, and take it to work with me. When the munchies struck midmorning, I could turn to that rather than eating whatever junk was on hand. And that kept me filled until lunchtime. Indeed, even allowed me to postpone lunch, which thus eliminated mid afternoon snacking etc.

Now I just skip breakfast altogether.

It's important to remember that "Breakfast is the most important meal of the day" is quite literally an advertising slogan coined by John Harvey Kellogg. Any nutritionist saying that is like someone from the anti-cancer council saying "Most doctors smoke Camels" 🤪

[Lemondrizzle1]

Hi, like you I teach and often don’t have time for breakfast but a great idea from a colleague, are breakfast muffins. They don’t take like to make and can be stored in fridge or freezer. I make a batch of very small ones in a 24 silicon muffin tin then put them in the fridge. When I want them I pop them in the microwave for a few minutes place in a container with kitchen towel and take to work. They are still warm a good 20 mins later. You can have them plain or filled with ham, cheese tomatoes... really whatever you fancy.

Good luck on your weight loss journey.

[Healthy-wannabe 7lbs in reply to Lemondrizzle1]

Thank you sounds lovely