Can someone rate my breakfast please

[Badtard]

In a jam jar I put a scoop of oats, teaspoon of chia seeds, scoop of Greek yoghurt, oat milk and a teaspoon of raw honey (local supplier so no sugar added).

I'll be adding 2 chopped strawberries to it.

I'm trying to be healthier and would like to lose weight.

I am clueless.

I'm always hungry and craving carbs foods and sugar.

You need to count your calories. Get an app such as MyFitnessPal so you can weigh your food and make good choices with your calorie allowance for the day.

https://zoe.com/learn/why-calorie-counting-doesnt-work

Porridge oats are carb dense . If your pre diabetic or even diabetic you'll need to be careful.
Adding honey adds to the problem of the body accommodating all of that. Plus the berries... even more sugar , albeit fructose.

Half a tin of baked beans (no sugar/salt variety) and a boiled or poached egg would give you plenty of protein one of your 5 a day and would be about 300 calories

It doesn't really work like this. This is like saying 'Put 100 miles worth of petrol in your car, and your car will go 100 miles'. It's true, but very simplified, and lots of things can make it not true. Like taking the wheels off, or even losing the keys.

The human body isn't an a+b=c machine; it's very complex.

I have a protein shake for breakfast at 7am which I make with milk and vanilla protein powder. Sometimes I add raspberries or blueberries. Sometimes a banana. Sometimes peanut butter if I'm really hungry.

Up.until recently I have been putting a shot of espresso in. but then I read something which said that you should eat first before coffee for optimum weight loss. So now I just have the shake and have a coffee afterwards. It helps me stay full until lunch at about 1pm.

@Watchkeys yes I understand that. But when OP is eating about 600 calories for breakfast, then more understanding of food and their calorie content is going to help

Focussing on the kcal is misleading. It's like telling someone in a car with no steering wheel how much petrol to put in.

@Watchkeys there's no need to over complicate it though. Generally, you lose weight by being in a calorie deficit. Yes things play a part in that. But counting calories is a good way to get started on a healthier journey.

It really isn't though. It definitely is that simple for most people.

More out + less in = weight loss.

And I agree the op has no idea at all what's in her food if she is making a 600 calorie breakfast everyday.

It definitely is that simple for most people

It really isn't. Did you read the article above? Did you read anything?!

I doubt the OP is eating 100g of oats so nowhere near 600 cals for that breakfast.

Only if the OP is eating 100g of oats.

Which I doubt.

Eggs might be better. Protein rather than carbs helps me lose.

She said the scoop she uses for both the yoghurt and the oats is a 100g cup.

Read the thread.

That's way too high, it's 100ml, not 100g. Apparently that's 38g of oats which will be more like 150 cals.

Cups/ scoops measure by volume not weight and oats are a lot less dense than most liquids that would be 1g per 1ml

replied to wrong post

No she didn’t.

Read the thread.

Full fat dairy is apparently much healthier and more filling. I could easily eat 100g of 0% Greek yoghurt but half way through 100g of 5% I would struggle. Interesting article in the Telegraph today about dairy fat. Zero and low fat lose all their fat dissolved vitamins and omega fats. We also don’t satisfy our hunger centre with low fat products.
The research into saturated fats is heavily funded by the diet industry. Independent research has very different results.

How are your carb cravings/hunger if you don't eat breakfast at all?
I find that if I just drink black coffee I can quite easily make it until lunchtime without feeling hungry - a bit peckish maybe but no cravings.
If I eat breakfast, especially something like toast, porridge or cereal, it sort of flips the hungry switch to on and I spend all morning craving and snacking on biscuits, chocolate etc.
Unless I wake up extremely hungry or I know I've got a busy day ahead and I'm going to miss lunch (in which case I will have something like eggs), for me personally, having no breakfast works better than a high carb one.

How big are you OP? I eat around 600 cals for breakfast but my deficit goal is around 2k calories per day.

Everyone is different and different things work for different people! For me, I would skip the oat milk altogether, use a high protein yoghurt like Skyr and have a good portion of it (150g/95 cal or so), 30g chia seeds (150 cal), 200g fresh or frozen berries (around 100cal), a tablespoon of honey (around 50cal) and mix it altogether. That makes a big portion of breakfast for 400cal that is really filling and satisfying due to the flavour from the fruit and honey, and the protein and fibre from the yoghurt, fruit and chia seeds.

This is a really interesting article, thanks for posting.

I do still believe strongly in counting calories, but I definitely also agree with the principle that calories are not equal, and while the equation may be simple, there are many many more factors influencing both how food is processed in the body, and how peoples' behaviour around food is the real predominant determinant or weight loss or gain.

At the end of the day, I do lose weight if I eat less calories, as does everyone. I have yet to try simply eating healthy foods and forgoing unhealthy ones, I'm sure it would have a positive effect but I feel like with all things that become a trend, calorie counting is now becoming quite demonised.

This is another example of how important it is to understand nutrition though, not just in a weight loss context, and not to write off food groups.

Oats are a carb but they are a low GI food and also containt beta glucan, which can actively help regulate blood sugar levels.

Absolutely this!!

Nutrition is what we should be focusing on a lot more. What benefits can my body gain from this food? From porridge oats - well quite a lot actually! Including, lowering cholesterol, providing fibre/vitamins/minerals, promoting healthy gut bacteria, stabilising blood sugars.