Want To Lose Weight? Here’s the One Thing Dietitians Are Begging You To Do When You Wake Up

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24 de junho de 2025
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Want To Lose Weight? Here’s the One Thing Dietitians Are Begging You To Do When You Wake Up originally appeared on Parade.

Chances are, your morning routine doesn’t change much day to day. Humans are creatures of habit—and habits are especially helpful to have when you’re half awake. Whether your morning routine is slow and leisurely (spent writing in your journal and savoring a cup of coffee), or rushed (eating a protein bar as you get the kids out the door), it likely looks the same most of the time.

However you spend your mornings, it directly impacts your health for better or for worse—especially when it comes to your breakfast habits. With this in mind, dietitians share one breakfast habit they wish more people would adopt to support their health both in the short term and long term. While it can benefit your overall health, it can also be very helpful for weight loss.

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The Morning Habit Dietitians Wish More People Would Adopt

If you typically start your day with something sweet, like sugar-sweetened oatmeal, fruit-flavored yogurt or a pastry, consider transitioning to a savory breakfast instead. While American culture tends to assign savory foods to lunch and dinner, the dietitians we talked to said that getting in the habit of eating a savory breakfast will more positively impact health.

“Savory breakfasts are better for blood sugar control and set the stage for the rest of the day,” says Lindsay Allen, RD, a registered dietitian at BodyPure Functional Nutrition. She explains that starting the day with a big rise in blood sugar (which simple carbs like white bread or sugar can cause), leads to an energy crash later in the day.

Allen adds that this blood sugar crash also causes mood to tank because drastic blood sugar changes make many people feel anxious and jittery. “Starting the day with a mix of protein and fat is one of the best ways to keep it level all day long,” she says.

“Many studies have shown that limiting sugar intake in the morning can give you a head start for the day,” says Gabriella Nowicki, RDN, a registered dietitian at Rebecca Bitzer & Associates. She explains that savory foods are typically higher in protein and healthy fats, which keep blood sugar levels steady. Scientific research also shows that high-protein breakfasts are linked to weight loss.

Registered dietitian Lisa Cicciarello Andrews, rdpoints to another study showing that including protein at breakfast resulted in lower blood pressure and higher HDL levels.

Starting the day with a savory breakfast instead of a sweet one benefits long-term health too, when it’s done consistently. “A 2024 study on diet and cardiovascular disease noted that savory foods, such as legumes, fish, beans and seafood, were associated with a lower risk of cardiovascular disease, while refined carbohydrates increased the risk,” Andrews says.

Nowicki adds that prioritizing adequate protein and minimizing added sugar in the morning can also support muscle development, reduce brain fog, reduce anxiety and enhance overall cognitive performance.

When you eat breakfast matters too. Scientific research shows that people who ate breakfast before 11 a.m. experienced lower blood pressure and more weight loss than those who ate breakfast after 11 a.m. If you’re trying to lose weight, it’s best to eat breakfast no later than two hours after waking up.

Savory Breakfast Ideas

If you’re not used to having a savory meal in the morning, you may be wondering what a breakfast that won’t spike your blood sugar even looks like. When making a savory breakfast (or any meal for that matter), Nowicki says it should include protein, healthy fats and fiber.

This can look like eggs with veggies and avocado, scrambled tofu with spinach, non-sweetened oatmeal made with vegetable broth, miso and veggies, or a breakfast burrito made with eggs, beans, cheese and salsa.

It’s also important to know that just because a breakfast is savory, it doesn’t automatically mean it’s healthy. “Savory breakfasts can be higher in sodium, especially those that include processed meats like bacon or ham,” Nowicki says. She recommends limiting both sugar and sodium at breakfast (and other meals) while increasing protein, fiber and healthy fats for a more nourishing start to the day.

Once you start making savory breakfasts a habit, you’ll likely notice your energy and mood are much more stable than when starting the day with something sweet. And it will still be just as delicious!

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Sources

Lindsay Allen, RD, registered dietitian at BodyPure Functional Nutrition
Gabriella Nowicki, RDN, registered dietitian at Rebecca Bitzer & Associates
Lisa Cicciarello Andrews, rdregistered dietitian and founder of Sound Bites Nutrition