Break your fast to lose weight

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It seems like a paradox, but eating actually can help you maintain a healthy weight and even lose a few kilos, especially when it comes to breakfast.

Many of us skimp on this important first meal of the day, either because we’re in a rush or it seems like a good place to cut a few calories. Unfortunately, this usually leads to feeling starved by midmorning. That’s when the temptation is greatest to grab a doughnut or other carb-dense or high fat foods for a quick (and counterproductive) energy fix.

Studies have shown that people who eat a healthy breakfast have an easier time dieting (because they’re not hungry all the time) and are better at keeping off the weight they lose. Of course, this isn’t license to start the day with a stack of syrup-drenched pancakes. Instead, choose foods that are low-calorie and filling, such as fresh fruits and vegetables or low-fat dairy products, such as yogurt or skim milk.

Like fruits and vegetables, whole-grain cereals are filled with plenty of nutrients and dietary fiber, which makes you feel full longer.

For more energy-dense choices, especially if you’re going to work out or go for a hike, consider an egg, some peanut butter or even a few nuts, such as almonds or walnuts.  Keep some of these in your cupboard for those mornings when you’re short on time, or even throw a bag of it in your backpack for a lightweight, almost instant breakfast.