4 common breakfast mistakes

You may not believe it. Breakfast can sometimes be really tricky. Food marketing specialists have long known how to exploit people's mistakes. They capitalize on morning convenience, when people rush out of bed and want to eat their first meal without much effort. Unfortunately, they then all too often turn to products that are unhealthy and fattening in the long term. Those who make a quick breakfast often ignore the yin and yang of a healthy balance at this time of day.
You already know that a healthy breakfast can help you lose weight. But you can only do this if you (hopefully!) concentrate on eating the right things. Even in the morning, you can't eat what you want. The calories in food count the same at any time of day. On the other hand, they differ quite significantly in their value. It is therefore all the more important for you to recruit your energy from a suitable mix of healthy fats, slow carbohydrates and high-quality proteins.

Read through these key mistakes that some people make morning after morning. Do you recognize yourself?
Avoid them so that your morning meal brings you closer to your goals.

1. you drink too much juice

You're right. They contain many valuable minerals and vitamins, but for women and men who want to maintain their figure or lose fat, they are an absolute nonsense.
Why is that? Industrially produced juices are pure calorie bombs. They contain more sugar and sometimes have more calories than cola. Fruit is both a blessing and a curse for those who want to lose weight. The fructose they contain is much harder for the body to use for energy than conventional sugar. What happens instead? Your body converts the fructose into fat and stores it in your fat deposits.
Fruits that make sense to eat in terms of fat loss are berries, which in the broadest sense also include strawberries, although by definition they belong to the genus of nuts.
If you don't want to give up your juice, only drink small amounts from fruit you have pressed yourself. Eat the pulp first and foremost. It fills you up for longer and contains the most valuable ingredients.
Drinking pure water is much better and absolutely crucial for weight loss success. Get into the habit of drinking a glass of water before breakfast instead of juice. This fills you up and makes you alert.

2. you eat a large bowl of muesli

Muesli is pure sugar. It doesn't really matter whether you take a product from the supermarket or one from the organic store around the corner. Many women and men eat far too much of it. Instead of one, they often eat two or three portions. A normal breakfast bowl full of any cereal product of this type can quickly take on the calorie count of a pizza.
If you love muesli for life, get used to smaller portions bit by bit.
The best way to avoid industrially added sugar would be the following recipe, which you can supplement with dairy products (optional):

• 100 g rolled oats and/or 3-grain flakes
• 200 g berries of your choice (wild berries, blueberries, raspberries, etc.) and/or strawberries
• Optional: up to 500 g lean quark
• Optional: up to 150 g low-fat cream cheese
• Optional: Liquid sweetener (stevia, etc.)

Mix everything together in a large bowl with a fork or spoon. You can also use a blender or mixer, but then the thick oatmeal and quark mix will turn into a thin drink. This is a matter of taste.

3. you eat too much bread

Many scholars agree: bread is the oldest fast food in the world. There is no other food that is so overrated.
A single slice of brown bread can have 150 calories. The German's favorite child - the bread roll - has between 150 and 300 calories. And that's not even counting butter and cold cuts or spreads. It's delicious and we all grew up with it. Unfortunately, the much-loved breakfast or evening sandwiches are among the biggest fatteners of all.

Why is that?
Research has discovered the reason for weight gain. It lies in the combined intake of bad fats and fast carbohydrates. This is exactly the case with most breakfast breads.
In addition to the high energy density, the combination of ingredients is the main problem. First you put butter or margarine on the bread. Then comes the cold cuts. Although it contains large amounts of good fats and slow carbohydrates, a cheese roll, for example, has everything a fat lover's heart desires on board.

4. you love fruit yogurt

Yoghurt tastes good, but most varieties with added fruit contain too much sugar. You don't have to indulge yourself. There are alternatives, the best two of which are listed here:

• Take low-calorie yoghurt products with flavor (fruit, stracciatella, etc.), whose calorie content per 100 g is max. 60-65. This option has one disadvantage: the products are usually industrially manufactured.
• You mix real berries with natural yogurt from traceable production. Alternatively, you can also use normal natural yogurt as a base. The main thing is that it is low in calories.