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5 Foods You Should Eat for Breakfast to Lose Weight

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Eating a breakfast meal is a healthy habit if you are watching your weight. Study showed that people who eat regular breakfast tend to be leaner, and dieters are more successful at losing weight, and most importantly in keeping it off, when they eat breakfast.

What’s more, individuals who eat breakfast typically get more of the important nutrients, such as vitamins and fiber.

breakfast for weight loss
breakfast for weight loss / pixabay

Best Breakfast Foods for Weight Loss:

1. Boiled Eggs

Eggs are rich in heart-healthy fats and protein. For a much better energy and nutrition, do not remove the yolk, as this fulfills your body’s need for fat.

Poached or hard boiled eggs are the best as they are filling and healthy as well. You can also a whole wheat toast, to add the necessary fiber to your breakfast.

Witht this breakfast meal, you will get carbohydrates, proteins and dietary fiber, all in just under 300 calories. You can also add some of peanut butter to the toast for a high-power breakfast.

2. Cereal

Whole grain cereals are a good breakfast option for those individuals who want to lose weight. Corn flakes are the most known breakfast cereal available and you can have your bowl with warm or cold milk, according to your preferences.

But, avoid sugar and choose fruits such as blueberries, strawberries or even raisins to add some natural sugars into your bowl. Cereals can make you feel full for much longer, due to their rich fiber content, which also improves your digestive health.

Just 1 100 gm serving of plain corn flakes contains approximately 7 gm of proteins and 3 gm of dietary fiber. You can up the fiber content by mixing fruits to your bowl. You can also drizzle some honey on top to enhance the fat-loss properties of the meal.

3. Oatmeal

Oatmeal can help in your weight loss plan in 2 ways. First, it is loaded with fiber and it keeps you feeling fuller much longer. Second, a new study reported that consuming a breakfast made using “slow-release” carbohydrates, including bran cereal or oatmeal, 3 hours before you exercise may help you burn more fat.

How? Consuming “slow-release” carbohydrates does not spike blood sugar as compared to consuming refined carbohydrates, such as white toast. Also, insulin levels do not spike as high. This is because insulin plays a role in signaling your body to store fat, and having lower blood sugar levels may help you burn fat.

4. Peanut Butter

Nuts were among the top foods that Harvard researchers reported to promote weight loss. You can slather a tablespoon or 2 of peanut butter onto your whole-wheat toast, which is a “slow-release” carbohydrate. But, you could also add nuts into your oatmeal, which is another “slow-release” carbohydrate.

5. Yogurt

A report that was published in the New England Journal of Medicine and Harvard reported the foods which are associated with weight change, including the top foods that promote weight loss.

Yogurt was among these foods. Another reason to eat yogurt is that the protein present in it, can give you an extra edge if you are planning to get leaner.

When researchers fed 2 groups of mice with a high-fat diet for 11 weeks, the mice that got water spiked with whey protein, which is a type of protein found naturally in dairy and yogurt, packed on 42% less weight and nearly a third less body fat than the mice who just drank plain water. This is despite the fact that the mice consumed approximately the same number of calories.

The whey eaters also gained about 7% more lean body mass, e.g., muscle mass. You can save calories, and unnecessary sugar, by simply choosing plain yogurt. If you need a little extra sweetness, you can choose fresh fruit, maybe some raspberries.

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