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Diet from 50: What breakfast habits and mistakes to avoid for the purpose of weight loss.

Although breakfast is known to be the most important meal of the day, many people make nutritional mistakes in their 50+ diet. Instead of more proteins and fiber-rich vegetables, the choice tends to be limited to fast and carbohydrate-rich products that cause fat deposits. In addition, the intake of sugary foods is one of the factors that can make it difficult to lose weight at an older age. If you want to change your eating habits, find out below how to avoid common mistakes by making dietary changes.

What to consider in your 50+ diet

family dinner with colorful table and delicious dishes in autumn

Almost every nutrition expert recommends skipping sugar at breakfast if you have poor breakfast habits in middle age. Sweetened foods and those high in fast-burning carbohydrates that lack fiber quickly spike blood sugar and trigger a roller coaster ride of cravings. If you don’t eat protein, healthy fatty acids and fiber, which slow the release of sugar into your bloodstream, your blood sugar can rise and fall unusually fast. This causes you to crave more sugar later and eat too much.

quick breakfast with protein bar can have a negative impact on healthy eating over 50

In addition, intake of processed carbohydrates such as sugary cereals and refined flour in white bread and pastries for breakfast is not advised. This is one of the worst mistakes that can affect both health and weight loss after a certain age. If you are 50 or older and want to lose kilos, nutritionists advise avoiding such common breakfast habits to avoid accumulating extra belly fat .

Eat more protein in the morning

get important daily protein through breakfast eggs and maintain a healthy 50+ diet

Another mistake that many adults make is to avoid protein at breakfast. This is never a good idea because protein foods make you feel full and satisfied. This helps control appetite throughout the day. In addition, protein intake is essential for people over 50 because it helps maintain lean muscle mass for a healthy metabolism. Some great protein sources for a healthy breakfast would be eggs, of course, but you can also add plain yogurt , nut butters, cottage cheese and protein-rich nuts for weight loss.

Eat cereal for breakfast wisely

pay attention to the ingredients in commercial foods such as cereals and avoid sugary products


Muesli is often touted as a natural product that is also low in sodium, non-GMO and gluten-free. This may sound healthy, but you should read the label first to better educate yourself about the ingredients in the particular product. This makes sense especially if granola is loaded with sugar. With most varieties, there are about 13 grams of added sugar in a ¾-cup serving. This can leave you feeling less than full after eating it, while instead giving you too many calories with few beneficial vitamins and minerals per serving.

Breakfast with enough fiber in the diet from 50

eat enough fiber through breakfast with yogurt and fruit for a healthy 50+ diet

Because many adults don’t pay enough attention to a healthy diet in their stressful workday, they skip fiber-rich foods when they eat breakfast. If you are also one of them, you should change this habit. Make sure your breakfast includes fruits and vegetables that are naturally high in fiber and usually low in calories. In addition, fiber helps you maintain a healthy weight because it passes through the body undigested and contains few calories.

Don’t skip breakfast and replace it with coffee

skipping the most important meal of the day does not promote weight loss in women


Skipping breakfast can sometimes have positive effects. If you do this as part of an intermittent fasting plan, it can help you lose weight. However, it has been shown in some research that eating after waking up is quite important. Skipping meals can have a negative impact on your health as well as the function of your brain. When glucose levels drop to very low levels, people suffer from lightheadedness, mental fatigue and irritability. Eating breakfast sets the tone for how you will eat the rest of the day. In addition, a nutrient-dense breakfast will most likely contribute to better food choices for the rest of the day.

prevent bad breakfast habits and do not replace food with coffee

Furthermore, if your idea of breakfast is just a cup of coffee, then that’s the same as skipping important nutrition. This can be even worse because coffee suppresses hunger cues for a while, but once it’s digested, you may feel like you’re starving. This makes it harder to control your meals and make good choices later in the day. For this reason, it is advisable to still enjoy your morning coffee, but combine it with a balanced breakfast.

Limit the consumption of baked goods and pancakes.

limit the daily consumption of bakery products in a 50+ diet and eat less white flour

Since many people are on their way to work in the morning, eat in a hurry at bakeries or standing up. However, baked goods are notorious for accelerating sagging skin, which can be a problem after just 50. So why contribute to accelerated aging with your breakfast? Instead, you can skip anything made with refined white flour. Toast and jam, pancakes, breakfast bread, croissants or pastries are delicious and easy to eat, but when eating after 50, you should consume such products wisely. When you consume such foods, the elasticity of the skin can take its toll, causing sagging. This also applies to almost all processed convenience foods, which have been linked to the development of atherosclerosis and damage to the structure and function of cells.

eating a lot of calories through breakfast with waffles or pancakes prevents weight loss

The same is true for pancakes. Two homemade waffles or pancakes can contain about 50 grams of fast-burning carbohydrates thanks to refined white flour. Another mistake is to drizzle this traditional breakfast with sugary syrup. A 2-tablespoon serving contains 22 grams of added sugar and 110 calories. In addition, most commercial syrups contain high fructose content, as well as corn syrup, water, salt and sugar cane syrup. High sugar content, especially fructose from high sugar pancakes, also promotes inflammation in the body.