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Wednesday, April 22, 2020

Breakfast Food for Weight Loss


Breakfast Food for Weight Loss






Introduction



Do you know the importance of breakfast food? The benefits of breakfast? Why breakfast should not be skipped? Which foods in the breakfast to help in weight loss?

Breakfast Food for Weight Loss
breakfast food

Today we will discuss all the important points about the benefits of breakfast, breakfast food and its effect on weight loss.

Breakfast is the most important meal of the day. Our body doesn’t consume any food after the previous dinner until we wake up in the morning, so breakfast means to break the fast. It refuels the glycogen store in the body and kick starts to metabolism. Breakfast also provides energy and maintains our activity throughout the day.

So, it is important to start your day with healthy and heavy breakfast food which prevents you from hitting the inevitable midmorning starvation stage.






Benefits of regular breakfast




When you wake up in the morning you've just endured a whole night of no nourishment, which is why your body needs breakfast food. Regular breakfast is a must for a healthy individual or those who follow a weight loss diet or those people who are trying to relieve from any disease.

The benefits of breakfast are:

i. It improves the energy level of the body after a whole night without any nutrition.

Breakfast Food for Weight Loss
breakfast food benefits

ii. It provides nutrients and keeps active in the day.

iii. Breakfast food increases body metabolism and stabilizes blood sugar levels.

iv. It reduces the tendency to take fast foods and prevent weight gain.

v. It improves concentration, productivity and enhances mood.





Why should never skip breakfast




Don't think that skipping breakfast is the way to achieve your weight loss goals. There are some physio-psychological effects present in skipping breakfast which is harmful and can cause various metabolic illnesses such as obesity, diabetes, ulcers, indigestion etc.


i. If you skip breakfast, you will be hungry and get tired fast. It reduces your productivity in the workplace.

Breakfast Food for Weight Loss
never skip breakfast

ii. The hunger for skipping breakfast will force you to grab unhealthy foods such as sugary, high calories, trans-fat-rich foods.

iii. When you skip breakfast, body metabolism is going down and increase the risk of obesity.

iv. Skipping breakfast increases blood sugar levels and promotes the risk of type-II diabetes.

v. Skipping breakfast lowers our mood and increases stress levels.

So, don’t skip it and fill with healthy breakfast food





Breakfast nutritional value



The nutritional value of your breakfast is too much important. If you start the day with sugar, you'll only spike your blood sugar which will then drop suddenly and leave you hungrier than ever before. Even in the lunchtime greasy fatty breakfast foods are just as bad you're putting all of the wrong ingredients into your body which will only leave you craving more food later on in the day.

Breakfast Food for Weight Loss
nutrition of breakfast

The easiest way to naturally and gradually lost weight over a sustained period of time is to manage your breakfast food. Your breakfast should be full of proteins, healthy fats, high fiber and low calories.






10 Breakfast Food for Weight loss




There is some specific breakfast food that has proven effective in a weight loss diet.

Breakfast Food for Weight Loss

We're here to Share 10 of the best with you now:


1. Poached eggs: Eggs are a staple breakfast food but their nutritional value entirely depends upon the way you prepare them. While fried eggs are definitely not the best breakfast option, poached eggs are the way forward. Eggs are a low-calorie food that is rich in protein, healthy fat and other weight-loss nutrients.

Studies have found that eggs have a high thermogenic effect which boosts metabolic activity and reduces excess body fat.
Breakfast Food for Weight Loss
egg poach in breakfast

Protein-rich egg increases feelings of fullness which means if you choose to start your day with eggs, you're more likely to feel satisfied right through until lunchtime.
Breakfast Food for Weight Loss

Boil egg can be another option of your breakfast.



2.Berries: If you're a fan of a sweet breakfast, ditch the sugar on your cereal and go for berries instead. Research shows that berries like raspberries and blueberries contain specific properties that can help you lose weight. They're packed full of fiber which your body takes longer to breakdown. So, it slows down digestion and keeps you fuller for longer.
Breakfast Food for Weight Loss
berries in breakfast

Another study found that raspberries boost metabolism and speed up the breakdown of fat. Berries also rich in antioxidants and its health benefits are known to all.
Breakfast Food for Weight Loss
berries

It's a great option in the breakfast food. Fresh or frozen is fine, there shouldn't be much difference in nutritional value.



3.Green tea: It's not just a food content in the list of your breakfast food, but also the beverages you drink that can help you to lose weight. It's incredibly good for our health. It's rich in antioxidants, flavonoids and other phytochemicals.
Breakfast Food for Weight Loss
green tea

A number of studies show direct link green tea consumption with weight loss. Green tea helps to speed up the body's metabolic rate by 5-10% and reduces body fat. It also increases fat oxidation and even improving insulin activity.

For the best weight loss results, if you're not a fan of the green tea flavor, try adding lemon juice or a bit of honey, but no sugar.



4. Coffee: Same as green tea, coffee is another beverage that you can drink as your breakfast food. Coffee is a CNS (Central Nervous System) stimulator, it is very effective to get rid of drowsiness after getting out of bed. It also promotes activity throughout the day.
Breakfast Food for Weight Loss
coffee

On the other hand, coffee increases the body metabolism by up to 12% instantly. So, it is very important in the weight loss diet. But you cannot consume gallons of it, an excess amount of coffee can cause insomnia. The healthy serving size of coffee is 1-2 cups in a day.


  
5. Greek yogurts: With its thick creamy texture it's easy to see why Greek yogurt is a favorite breakfast food for so many people. Due to its impressive protein, calcium, iodine and potassium content, it is very popular in the fitness world.
Breakfast Food for Weight Loss
greek yogurt

Studies have found evidence that Greek yogurt which is a relatively low calories breakfast option can help you feel fuller for longer. If you're using it instead of high calorie and unhealthy fat-rich foods like cheese and cream that will promote weight loss.
Breakfast Food for Weight Loss
greek yogurt



6. Banana: We're all aware that adding fruit to your breakfast is a great way to start the day. Bananas are the best example of breakfast food done right before they ripen. The study found that bananas are rich in resistant starch which slows down the digestion process, in turn, suppresses the hunger and controls overeating.
Breakfast Food for Weight Loss
banana

The dietary fiber of this
breakfast food called pectin, filling the satiety, increase body metabolism and leads to a more efficient fat burn.
Breakfast Food for Weight Loss
banana

Pectin acts as a prebiotic and promotes healthy gut bacteria. If you struggle with indigestion, bananas are also great for improving digestion. So, you could try adding them to a smoothie with some milk and peanut butter for a more enjoyable taste or you could try cutting one into small pieces and adding it as a topping with nuts and honey to your yogurt or cereal.



7.Peanut butter: We already know that protein-rich breakfast food can promote weight loss by helping us fill fuller for longer. Healthy fat-rich food is no different.

Studies have found that eating foods that are rich healthy fats such as monounsaturated fatty acids (MUFA) and poly-unsaturated fatty acids (PUFA) can reduce hunger and leads to weight loss. The peanut butter is a popular example of rich in MUFA and PUFA.
Breakfast Food for Weight Loss
peanut butter

During weight loss, peanut butter preserves muscle mass as well as raises the good cholesterol (HDL) levels in the body.

The peanut butter you buy is really important to avoid the cheaper quality when it comes to your weight loss goals. The cheaper peanut butter tends to be loaded with extra salt and sugar. Natural and organic is best for your breakfast food.



8. Chia seeds: You might be yet to have any experience with chia seeds but they're worth adding to your breakfast simply for the health benefits. Chia seeds reduce hunger and promote weight loss.
Breakfast Food for Weight Loss
chia seeds

They're incredibly high in fiber which means they are guaranteed to keep you fuller for longer.  Sprinkle chia seeds on top of your sweet or savory breakfast to helps stop you from reaching for that mid-morning snack. Although they taste the best combined with yogurt or oats.



9. Oatmeal: Oatmeal is a popular breakfast food, not only oats are a delicious way to start your morning, they are incredible for weight loss too. It's thought that adding oatmeal to your diet can promote a reduced calorie intake to keep you feeling full for longer. It is a high fiber content. Oats combined with water or milk and prepared oatmeal.
Breakfast Food for Weight Loss
oatmeal

If you're not a fan of the traditional porridge, there are plenty of ways to make your oatmeal more interesting. Try making a mixture with apple juice and cinnamon or overnight oats with Greek yogurt and berries. You can even blend oats into your morning smoothie for something a little different.
Breakfast Food for Weight Loss
oatmeal in breakfast



10. Salmon: When you think about seafood in your weight loss diet, Salmon is a healthy option as a breakfast food. Salmon can help you lose weight by providing all the nutrients you need as well as helping satisfy your hunger.
Salmon is packed with protein and omega-3 fatty acids which have been found in a number of studies to promotes weight loss.
Breakfast Food for Weight Loss
salmon

It is best to use wild salmon in your breakfast dishes which has a healthier ratio of omega-3 fats to omega-6 fats as well as an overall better nutritional profile.





Conclusion



Healthy and proper breakfast foods are necessary to start the day. These low calorie, high protein and healthy fat contains 10 breakfast food will make your morning as well as day beautiful.

Thank you.

Breakfast Food for Weight Loss





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1 comment:

  1. nice information:) Can you share knowledge about artificial sugar also?

    ReplyDelete

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