Nutrition coach shares 3 breakfast mistakes that can slow down weight loss: ‘Not eating enough protein'
On August 5, Luisana shared an Instagram post explaining the breakfast mistakes that women often make, which makes it more difficult for them to melt body fat. 'As a fitness and nutrition coach, here are the 3 breakfast mistakes most women make that are holding them back from losing fat,' she added.
Mistake 1: Only eating fruit
While fruit is full of vitamins and fiber, eating it by itself can spike blood sugar, especially in the morning when your body is more sensitive to carbs. This can lead to cravings and a crash a few hours later.
Instead: Pair fruit with protein and fat to balance blood sugar.
Apple slices + almond butter + hard-boiled eggs
Berries + cottage cheese or Greek yogurt
Mistake 2: Not eating enough protein
Low protein leads to less satiety, more cravings, and muscle loss over time (especially during a fat loss phase). Protein is key for appetite control, muscle retention and metabolism support.
Instead: Aim for at least 20-30g protein in the morning.
Mistake 3: Relying on healthy smoothies from cafés
Many store-bought or café smoothies, bars, or bowls are marketed as healthy but are loaded with sugar, low in protein, extremely high in calories (some smoothies have 600+ calories). Also read | Trying to lose weight? Dietician says, avoid these five breakfast options
Instead: Make your own smoothie at home where you can control what goes in. Focus on a good protein source (protein powder, Greek yogurt), healthy fats (nut butter, chia seeds) and fiber-rich carbs (berries, oats, spinach).
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
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Dr. Nene says to verify it first.'Start with the source. Look at whether the information is coming from a credible authority, like the American Heart Association, the Indian Heart Journal, ICMR, or from a marketing page. Then apply what I call the three-signal test. Is the advice reproducible? Does it have a solid biological explanation? And most importantly, does it lead to actual clinical outcomes?' he Nene warns that digital misinformation isn't just annoying, it is, in fact, dangerous.A 2024 study on Indian cardiovascular content on Instagram found that 42% of posts were factually incorrect or incomplete. "That's not just harmless misinformation, that's the kind of stuff that leads people to make poor health decisions," he DOESN'T MEAN TESTEDMany viral 'wellness' trends haven't been put through scientific scrutiny - and some are actively harmful. Dr. Nene warns that digital misinformation isn't just annoying, it is, in fact, dangerous. () 'I treat trends the same way I treat any new intervention, as experiments, unless proven otherwise. The problem arises when trends are marketed like cures,' Dr. Nene ice baths, which are popular in gyms is one of the reasons for cold-triggered atrial fibrillation. Yet it is trendy.'Another concern is the megadose supplement culture. Fat-soluble vitamins taken in excess can be toxic, and some of these herbal pre-workout mixes are affecting heart rhythms, prolonging the QT interval. Many of them still haven't caught the eye of regulators," adds. Nene.'My rule is simple. If a trend hasn't passed the same level of scrutiny as statins or angioplasty, I don't treat it like gospel. That's not being cynical, that's just protecting your heart," he PREVENTIONDespite the explosive growth of the wellness industry, heart disease continues to dominate India's mortality statistics. 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That usually includes six workouts per week alternating between three high-intensity spin aerobic workouts and three whole-body strength workouts with weights. I reserve Sundays for family and recovery,' he wellness routine doesn't stop at physical activity. 'My diet is vegan. For stress management, I do 10 minutes of breathing and keep a gratitude journal. Sleep is non-negotiable: I go to bed at 10:30 and wake up at 5:30. No tech in the bedroom. I track sleep with devices and anchor my circadian rhythm with sunrise activities," he heart of the matter is this: India's cardiovascular crisis isn't is being silently shaped by how we sit, sleep, stress, scroll, and surrender to unhealthy patterns. As Dr. Nene reminds us, the answers aren't in fads, but in everyday science-backed revolution your heart needs isn't dramatic. It's daily.- EndsMust Watch
