5 Breakfasts That Make You Gain Weight

5 Breakfasts that make you gain weight.

Source: www.thaihealth.com

Breakfast is a beneficial meal, as it provides the energy needed for daily activities and helps you feel refreshed and alert, stimulating brain function. However, the fast-paced lives of people today make it difficult to find nutritious breakfast options. As a result, many opt for convenient, easy-to-eat foods which, unfortunately, can lead to weight gain and negatively affect health.

1. Sweetened beverages

Examples include iced coffee, green tea, iced tea, cocoa, and other sweet drinks that have become a staple for many workers. Some people need iced coffee every morning. These beverages are packed with sugar, condensed milk, and creamer. For example, one glass of iced coffee contains an average of 97-400 calories, 0.4-22.1 grams of fat, 0.6-10.9 grams of protein, and 14.4-49.4 grams of carbohydrates (11-38 grams of sugar, or about 3-10 teaspoons). (Data from Thai Health Promotion Foundation) These ingredients may contribute to weight gain. It's better to switch to black coffee or, if you can't give up the sweetness, try ordering a less sweet version.

2. Ready-to-drink fruit juices

Many people enjoy drinking fruit juice in the morning because they believe it's beneficial and refreshing. While fruit juice can be healthy, ready-to-drink versions often contain excessive amounts of sugar. It's better to make your own juice or smoothie, or simply eat fresh fruit.

3. Fast food or quick-serve meals

Foods in this category are high in carbohydrates, fat, and sugar. Consuming them regularly can increase the risk of obesity, diabetes, and other related diseases.

4. Ready-to-eat

Canned food, instant noodles, and ready-to-eat porridge contain high levels of sodium. We should not consume more than 2,000 milligrams of sodium per day, which is about 1 teaspoon. Excessive sodium intake can lead to water retention, nutrient deficiencies, and various health problems, such as high blood pressure, kidney disease, heart disease, and vascular disorders. If you must eat these foods, try adding vegetables, eggs, or meat to increase their nutritional value.

5. Grilled foods

Grilled pork, chicken, and liver are popular breakfast options for many people due to their easy availability, satisfying taste, and time-saving convenience. Half a serving of sticky rice contains 80 calories, while one grilled pork skewer has 130 calories. Most people consume about three skewers per person, totaling 470 calories, which is nearly equivalent to a serving of chicken with rice. Eating this occasionally may not cause problems, but if consumed daily, weight gain is likely.

While the foods mentioned above can be consumed occasionally, it's important to prioritize healthier and more nutritious options whenever possible. Additionally, maintaining a balanced diet and engaging in regular exercise is crucial for optimal health.