Are you gaining weight despite healthy eating? Here’s why you need to watch your breakfast combinations

Avoid sugary breakfast: This leads to a quick sugar spike, so choose a combination that includes complex carbs with fibres and proteins. These not only keep you full for a longer time by breaking down food gradually but also slow down glucose release into the blood, regulating blood sugar balance.

Add adequate home-cooked protein: If egg is not your thing every day, then vary your protein in the form of sprouts, dairy, tofu, nuts, milk and legumes. Your breakfast should ideally have no less than 20 grams of protein. At the same time, do not have processed proteins, cold cuts and sausages that might up your calorie intake.

Do not just gulp coffee on an empty stomach: Many of us do not feel overtly hungry and may just have coffee and get going. But coffee, even with cream, doesn’t have the nutrients to fuel up your body and sharpens hunger pangs, compelling you to overeat in the middle of a day. Sometimes you could be having a sweetened baked item with your coffee, especially when you are planning a food-on-the-go scenario (a bagel, croissant or pastry). Then know that a flavoured and topped latte may contain a lot of sugars and calories, perhaps more than what you need for the rest of the day. Again, if you have too much black coffee, that could work as a temporary appetite suppressant and trigger sudden hunger bouts.

Do not load up on carbs: Avoid cereals, which have hidden sugar, in bowls as there is nothing called a standardised bowl. So, you may end up consuming far more calories than you really intended and push up blood sugar levels sharply.

Do not rely on oats pancakes: Of course, nobody doubts the fibre quotient here. Oats may be nutritious by themselves but when added with nut butters, maple syrup and crushed nuts, these could become high-calorie in even small portions.

Do not drink your breakfast: Don’t have a fruit smoothie and think you are done with breakfast. Skipping it means you will definitely overindulge yourself at lunch. Besides, sugar levels can be disrupted easily with this pattern. Having an only fruit smoothie over a protein-rich smoothie can contribute to weight gain as the former is carbohydrate-heavy without healthy fats and protein.

Drink water during the first meal of the day: This not only prevents dehydration but can keep your hunger pangs under control and boost your metabolism. Carry water to the gym and back as it can prevent you from overeating.

Have fruits only as snacks: If you already have carbs in your breakfast platter, then keep fruits away. Always factor in fruits in the total recommended carbohydrate count for breakfast instead of treating them like an add-on which might lead to a sugar rush. However, they can take care of hunger pangs in between meals.

(Dr Rohatgi is a nutritionist based in Bengaluru)