Do you need ideas for a healthy breakfast? Make your mornings different and try one, or some of these 5 healthy breakfast foods that will help you lose weight.
When you want to lose weight, start your day off right by considering what you're eating for breakfast.
Forget the donuts or fast food
Starting the day with healthy breakfast foods can help you maintain energy, avoid hunger pangs, and lose weight. Research has shown that those who eat a good breakfast regularly tend to be leaner and lose weight more easily. Also, people who eat breakfast generally get more important nutrients, such as fiber and vitamins.
Foods that you should incorporate into your breakfast to lose weight
A healthy breakfast should be balanced and offer a variety of protein, complex carbohydrates, fiber, and healthy fats to keep you full and energized for your day.
Read on to discover some of the best healthy breakfast foods that will help you lose weight and why they are so good for you.
1. Raspberries
One cup of raspberries offers up to 8 grams of fiber (more than twice what is in a cup of strawberries and about the same amount as is in a cup of some types of beans). What's so good about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even promote weight loss.
Over the course of this two-year study, the researchers found that increasing fiber by 8 grams per 1,000 calories resulted in a weight loss of about 2 kilos.
2. Oats
Oatmeal can help you lose weight in two ways. First of all, this food is full of fiber and can make you feel full longer. Second, a recent study reported that having a breakfast made with "slow-absorbing" carbohydrates, such as oatmeal or bran cereal, 3 hours before exercising can help you burn more fat. How? Eating “slow-absorbing” carbohydrates does not raise blood sugar as much as eating refined carbohydrates.
In turn, insulin levels do not rise as much. Since insulin plays a role in signaling your body to store fat, having lower blood sugar levels can help you burn fat.
3. Yogurt
A recent report, published in the New England Journal of Medicine and conducted at Harvard, revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein it contains can be of great help if you are looking to lose weight.
Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink for 6 months, they lost about 1.5 pounds more and about an inch more from their waists and felt less hungry than people who had a carbohydrate shake.
Other research in mice found that when mice were given extra whey protein, they gained less weight and body fat and more lean muscle, even when the calories were the same. Whey protein is naturally found in yogurt and other dairy products.
4. Peanut butter
According to Harvard, peanuts are also in the top 5 foods that promote weight loss. It's probably because peanut butter and all nuts and nut butters provide a healthy dose of healthy fats, fiber, and protein, which are hunger- filling nutrients. Peanuts used to get a "bad" reputation for being high in calories and fat.
And while walnuts and nut butters are calorie dense, 2 tablespoons of peanut butter have just under 200 calories, 7 grams of protein, and 2 grams of fiber, plus they are packed with nutrients and make a great breakfast. satisfactory.
You can put a tablespoon or two of peanut butter on whole wheat bread (which is another “slow-absorbing” carbohydrate) or add peanuts or peanut butter to your oatmeal for a very balanced breakfast.
5. Eggs
A large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer. Also, in one study, people who ate eggs for breakfast felt fuller longer and lost more than twice the weight of those who ate the same number of calories in bagels for breakfast.
6. Wheat germ
The wheat germ is a component of the wheat grain containing a concentrated amount of vitamins and minerals, such as manganese, selenium and thiamine.
It's also high in fiber, with nearly 4 grams of fiber in each 28-gram serving.
The studies show that increasing the intake of cereal fiber may benefit weight loss.
Eating a high-fiber cereal is effective in reducing appetite and food intake, as well as helping stabilize blood sugar after a meal.
7. Grapefruit or grapefruit
Grapefruits are a popular component of many diets and weight loss programs, and for good reason.
In addition to being low in calories, grapefruits are high in water and fiber, both of which can be beneficial for weight loss.
A study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.
In a study of 85 people, consuming grapefruit or grapefruit juice before a meal for 12 weeks and combining it with a low-calorie diet decreased body fat mass by 1.1%, increased weight loss by 7.1%, and reduced calorie intake by 20-29%.
Fresh grapefruit slices are a great addition to a full breakfast. You can also add grapefruit to parfaits, smoothies, or fruit salads.
However, if you are taking any medications, be sure to consult your doctor before eating grapefruit. Certain medications can interact with grapefruit, potentially causing some adverse effects.
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