Struggling to know what to eat in the morning? Here are 7 breakfasts to avoid for women around menopause.
As you go through menopause, your metabolism slows down, and you may notice fat accumulating around your midsection. This is because hormonal shifts, especially lower estrogen levels, make it easier to gain weight and harder to lose it.
One thing you might not realize is that the foods you eat in the morning can play a big role in weight gain or loss.
Many traditional breakfasts are packed with processed carbohydrates and sugars that cause a spike in blood sugar followed by a crash, leaving you hungry and craving more food throughout the day.
Instead, you want to focus on hormonally balanced eating that includes enough protein, fibre, and healthy fats to keep your energy levels stable and promote fat loss.
Let’s dive into some popular breakfast choices that may be holding you back from losing weight during menopause and learn what breakfasts to avoid.
1. Cereal
Cereal is often marketed as a healthy start to your day, but most cereals are ultra-processed and loaded with sugar. These quick carbs give you a temporary boost but lead to blood sugar spikes and crashes, making you hungry shortly after eating.
Additionally, cereal is low in protein, meaning it doesn’t help keep you full, and it won’t support your body in maintaining or building muscle, which is crucial for boosting metabolism.
2. Granola
Granola may seem like a healthier option, but it’s often packed with calories due to being baked in oil and sugar. A seemingly small bowl can contain 500–700 calories, which is nearly half your daily calorie allowance. Plus, it’s still low in protein, leaving you hungry later in the day.
3. Toast
Even if you’re opting for whole-grain or brown bread, toast is still highly processed and carb-heavy. Combined with toppings like butter, jam, or honey, this breakfast will give you a short burst of energy followed by a crash, making you more likely to snack before lunchtime.
4. Pastries
Pastries like croissants, muffins, or danishes may be convenient, but they’re packed with sugar and fats, providing very little nutritional value. These are one of the most unhealthy breakfast foods for anyone, but especially for women in menopause trying to lose weight.
5. Breakfast Biscuits
Marketed as a healthy on-the-go option, breakfast biscuits are another processed food that’s high in sugar and carbs. These products are often lower in protein and fibre, meaning they don’t keep you full or satisfied. You’ll likely feel hungry again by mid-morning.
6. Yoghurt
Many women think yoghurt is a healthy breakfast, but most store-bought yoghurts, especially the flavoured varieties, are packed with sugar. Even if you’re choosing Greek-style yoghurt, check the label—many brands have very little protein and a lot of added sugar.
Look for plain, full-fat Greek yoghurt and add your own toppings like nuts or seeds for a more balanced meal.
7. Breakfast Drinks
Smoothies, fruit juices, or breakfast drinks might seem healthy, but they often contain just as much sugar as a soda. Fruit juices strip out the fibre from whole fruit, causing your blood sugar to spike, while smoothies from cafes or stores can be loaded with added sugars and fats.
What Should I Do in the Morning to Lose Weight?
So, what should you eat for breakfast to help with weight loss during menopause and what breakfasts to avoid? The key is to focus on high-protein, high-fibre meals that keep you full and avoid blood sugar spikes.
Here are some good breakfast options that we recommend to our clients:
- Porridge with Protein: Combine oats with a scoop of protein powder and some berries for a filling, nutritious breakfast. You can also try overnight oats for a quick, easy option.
- Eggs and Vegetables: Eggs are a great source of protein. Try making an omelette with spinach, tomatoes, and mushrooms for a balanced breakfast.
- Smoothies with Protein: Make your own smoothies with almond milk, protein powder, spinach, and frozen berries for a low-sugar, high-protein start to your day.
- Greek Yoghurt and Berries: Look for plain Greek yoghurt with no added sugar and top it with nuts, seeds, and a few berries for a delicious, protein-rich meal.
- Avocado and Eggs: Pairing healthy fats like avocado with eggs is a great way to feel full for longer. Try it with some smoked salmon for added protein.
What is the Breakfast Trick to Lose Weight?
The trick to losing weight through your breakfast is to focus on hormonally balanced eating (HBE). This means that there are certain breakfasts to avoid. Make sure instead, that your breakfast includes:
- A source of protein to help keep you full and support muscle maintenance
- Fibre to aid digestion and keep you satisfied
- Healthy fats to provide long-lasting energy
When you build your breakfast with these elements, you’ll not only feel more energized, but you’ll also see better results on the scale.
Why Your Environment Matters
You’ve likely heard the saying that your environment shapes your habits, and this is especially true for weight loss. Your kitchen, the foods you buy, and the habits you create around meals can make or break your weight loss efforts.
Start by setting yourself up for success in the morning—remove the tempting, processed breakfast foods from your pantry and stock up on protein-rich, unprocessed options.
You’ll be amazed at how much easier it becomes to make the right choices when those foods are within easy reach and how you naturally know which breakfasts to avoid just by the food choices you have available.
What is a Good Breakfast Meal for a Diet?
A good breakfast for weight loss doesn’t have to be complicated.
Focus on simple, nutrient-dense meals that are easy to prepare, like scrambled eggs with spinach and avocado, or a protein smoothie with almond milk and berries.
By making small adjustments to your morning routine and avoiding those ultra-processed foods, you can make big strides in your weight loss journey.
Ready To Make A Change?
If your breakfast choices are holding you back from seeing results, don’t worry. We can show you a better way.
Ready to avoid the worst breakfast mistakes and start seeing results?
- Download our free guide to learn how to lose weight and tone up during menopause. [Download here]
- Sign up for our free training on weight loss and fitness specifically for women over 40. [Sign up here]
- Subscribe to our email newsletter for expert tips, advice, and breakfast ideas that will actually help you lose weight. [Subscribe here]
- Learn more about our Fit Over 40 Program and how it can help you drop 1-2 dress sizes in just 12 weeks. [Learn more here]
Don’t let your breakfast choices sabotage your progress – take control of your mornings and your results!