Breakfast is the most important meal of the day, but what people do not know
 about this meal is that if they skip this meal, it could have an adverse effect on
 their weight. Akansha Jhalani, Registered Dietitian and health blogger at Beyond 
The Weighing Scale, helps you decode the myths associated with breakfast, so that
 you enjoy the most important meal of the day in a healthy way.
Juicing your fruit: When you start your blender to juice oranges,  remember that
 this process causes the fruit to lose most of its vitamins, minerals and fibre. 
Instead, replace your juice with a glass of water and a whole fruit. It will save 
you some extra calories.
Eating a baby size breakfast: Eating whatever you want cannot help you escape
 from those extra calories. It is a common myth that eating whatever you wish
 after a long gap of fasting will not make you gain weight. Oily parathas, waffles,
 leftover dinner can lead to extra calorie consumption.
Beware of breakfast treats: The tempting doughnuts and muffins can cause as
 much as an entire meal’s caloric consumption. When placed in front of you,
 take a deep breath and realise that you have set healthy lifestyle changes
 and politely decline.
Monitor your caffeine intake: One cup of coffee or tea could help boost your mood and metabolism, but avoid drinking multiple cups of coffee. This can cause sleep deprivation and coffee add-ons can reflect on your body in a bad way.
Unhealthy breakfast: Eat a fist full of nuts, a bowl of cereal and a whole fruit instead of chocolate pancakes, muffins and mayo sandwiches. High calorie and high fat items can cause a sugar spike and recurring spikes could cause health issues.
Thinking breakfast is not important: Even if you feel full from the previous day’s 
dinner or are in a rush, make sure you eat a quick breakfast. Skipping breakfast  
slows down our metabolism and makes us feel lethargic. A slice of whole-wheat
 toast, a fruit or a fist full of sprouts can do the trick.
Avoid breakfast buffets: Buffets and large breakfast spreads could make you
 eat more than you need. Do not stuff yourself silly by opting for sugar 
coated cereals, doughnuts and fruit cocktails. Instead, choose egg preparations,
 leaner meats, oats, wheat flakes and milk.
Gorging on food early in the morning: Have a glass of luke warm water, first 
thing in the morning. It helps to keep you hydrated, aids digestion, cures gastric 
ailments and gives you a feeling of fullness.
 Not eating a healthy breakfast: Try and eat a healthy breakfast like green tea 
with a lemon wedge, oats with half a banana/ an egg preparation with an orange
 and whole wheat toast.
  • TOI.com