Many people who are trying to lose weight often focus on either eating less, exercising more or doing both. However, according to experts, the solution lies in our small everyday habits. Something as simple as what you put on your breakfast plate could make a huge difference in your weight loss journey.
Popular nutrition coach Luisana Carrero, known for sharing her practical advice on healthy eating and weight loss, has once again caught the attention of her Instagram followers. On August 5, she shared a post on her official handle explaining common breakfast mistakes that, according to her, are making it harder for many women to lose fat.
Carrero, who regularly posts easy-to-follow diet hacks and healthy living tips, explained that what we eat in the morning can set the tone for the entire day. “As a fitness and nutrition coach, here are the three breakfast mistakes most women make that are holding them back from losing fat,” she wrote.
Mistake 1: Only eating fruit
Carrero shared that while fruits are full of vitamins, minerals, and fibre, eating them alone first thing in the morning can backfire. “Eating fruit by itself can spike blood sugar, especially in the morning when your body is more sensitive to carbs. This often leads to cravings and a crash a few hours later,” she explained.
She instead recommends pairing fruit with protein and healthy fats to maintain stable energy levels. Some of her recommended combinations include apple slices with almond butter and hard-boiled eggs, or berries with cottage cheese or Greek yoghurt.
Mistake 2: Not eating enough protein
Another common mistake, Carrero said, is not eating enough protein. “Low protein leads to less satiety, more cravings, and even muscle loss over time, especially during a fat loss phase,” she shares.
Protein plays a crucial role in appetite control, muscle retention, and metabolism. She advises aiming for at least 20–30 grams of protein in the morning to kickstart the day right.
Mistake 3: Relying on cafe smoothies
Carrero warned that many smoothies or smoothie bowls sold at cafes, though marketed as healthy, are often “loaded with sugar, low in protein, and extremely high in calories, some even crossing 600 calories.”
Instead, she recommended preparing smoothies at home, where ingredients can be controlled, which can make it healthy. A balanced homemade version should include a high-quality protein source (such as protein powder or Greek yoghurt), healthy fats (like nut butter or chia seeds), and fibre-rich carbohydrates (such as oats, berries, or spinach).
Carrero’s post has opened the eyes of many of her followers on Instagram, as many of them admitted that they make at least one of these mistakes daily. Hence, choose wisely what you eat for breakfast and consult a nutritionist if required.
