Top 10 Breakfast Foods For Weight Loss
Overview
Are you suffering from being overweight? Are you
searching for healthy breakfast foods
for weight loss? Do you know the benefits of regular breakfast? Why
breakfast should not be skipped?
Ok! Ok! Don’t be confused.
breakfast foods for weight loss
Healthcopia will help you to know all these answers
associated with your breakfast and weight
loss.
Breakfast is the most important part of our daily diet.
Our body does not consume any foods after the previous dinner.
Breakfast means to break the fast, refuels the
glycogen stored in the body, and kick starts metabolism.
It also provides energy and maintains our activities
throughout the day.
So, it is very important to start your day with
healthy as well as heavy breakfast foods which prevent the mid-morning starvation.
Benefits Of Regular Breakfast
When you wake up in the morning, you have just endured
a whole night of no nourishment.
Regular breakfast is necessary for a healthy
individual or those who have a weight
loss goal.
The most vital benefits of regular breakfast are:
1. It improves the energy level of our body after a
whole night without any nutrition.
2. Breakfast provides nutrients and keeps active us
throughout the day.
3. Breakfast increases the metabolism of the body and stabilizes
blood sugar levels.
4. It reduces the tendency to consume fast food,
prevents weight gain, improves concentration as well as enhances mood.
Why Should Never Skip Breakfast?
Do not think that skipping breakfast is the way to
achieve your weight loss goal.
Some harmful physio-psychological effects are lined
with skipping breakfast. It can cause various metabolic illnesses, such as
obesity, diabetes, indigestion, etc.
The harmful effects of skipping breakfast are:
1. You will be hungry, and get tired fast. It reduces
your productivity in the workplace.
2. The hunger that arises from skipping breakfast will
force you to grab unhealthy foods, and promotes weight gain.
3. When you skip breakfast, body metabolism is going
down, and increases the risk of various metabolic disorders, like high blood sugar, obesity, etc.
4. Skipping breakfast may lower your mood, and
increase stress levels.
Healthy Breakfast Foods For Weight Loss
The nutritional value of your breakfast is very
important.
If you start your day with high sugary foods, you will
only spike your blood sugar. This high blood glucose will drop suddenly, and
leave you hungrier than ever before.
Even at lunchtime, greasy fatty foods are just as bad
you are putting all of the wrong ingredients into your body.
The easiest way to naturally, and gradually lose
weight over a sustained period is to manage your breakfast properly.
Your breakfast should be full of low calories, high
fiber, proteins, and healthy fats.
Some specific breakfast foods have proven effective in
a weight loss diet.
1. Poached Eggs
Eggs are the popular weight loss breakfast food in the modern world. But their
nutritional value depends upon the way you prepare.
Deep-fried eggs are not a healthy breakfast option,
but poached eggs are the way forward.
Poached egg contains protein, healthy fat, vitamin,
and is very low in calories.
Studies have found that poached eggs have a high thermogenic effect which boosts metabolic activity and reduce excess body fat.
Protein-rich egg increases feelings of fullness, which
means you will be more satisfied until lunchtime.
Boil eggs can be another good option for your weight
loss breakfast.
2. Bananas
We are all aware that adding fruits to the breakfast
is a great way to start the day.
Bananas are the best example of breakfast food for losing
weight.
According to the study, bananas are rich in resistant
starch which slows down the digestion process, suppresses hunger, and controls
overeating.
On the other hand, the dietary fiber pectin of this
fruit fills the satiety, increases metabolism, and leads to a more efficient
fat burn.
Additionally, pectin also acts as a prebiotic and
promotes gut-friendly bacteria, which improve digestion.
So, when you are focused to reduce body fat, you could
try cutting one into small pieces or adding them to a smoothie.
know more topic: Banana Face Mask For Your Beautiful Skin
3. Greek Yogurt
Due to its thick creamy texture, it is easy to see why
Greek yogurt is a favorite breakfast food for so many people.
It contains protein, calcium, iodine, potassium, and
many more nutrients which are linked to losing weight.
Studies have found that Greek yogurt has relatively
low calories, and it can help you feel fuller for longer.
The decent amount of protein in this probiotic food boosts metabolism and acts as a weight loss aid.
Among the various breakfast
foods for weight loss, the Greek yogurt is a great option that reduces hunger
and prevents overeating.
Know more: 9 Probiotic Foods And Their Health Benefits
4. Berries
Another fruit that should be present on your weight loss diet is berries.
If you are a fan of sweet breakfast, ditch the refined sugar on the cereal, and go for berries.
Research shows that berries, such as blueberries, and
raspberries play a vital role in weight loss.
They are packed full of fiber which our body takes
longer to break down. So, it slows down the emptying of the stomach, and keep
us fuller for longer.
Another study found that raspberries boost metabolism,
and speed up the breakdown of body fats.
Additionally, the antioxidants of berries also provide
several health benefits which makes them an important option for weight loss breakfast.
But always try to consume fresh berries instead of
fruit juice, or processed one.
Know more: Health Benefits of Berries Will Surprise You
5. Green Tea
Green tea is a popular beverage on your weight loss breakfast list.
It is rich in antioxidants, such as flavonoids, and
other phytochemicals.
A lot of studies show a direct link between taking
green tea and weight reduction.
It speeds up the metabolic rate of our body by 5-10%
and reduces body fats.
The animal study suggests that active compounds of
green tea promote noradrenaline, which is a fat-burning hormone and boosts the
breakdown of excess body fats.
So, to get the best weight loss result, add lemon
juice or honey, but no added sugars.
Know more: Benefits Of Lemon Water Drinking In The Morning
6. Coffee
Same as green tea, coffee is another beverage that you
can add to your weight loss breakfast.
Coffee stimulates the central nervous system, and it
is very effective to get rid of drowsiness after getting out of bed.
It increases the metabolism of the body by up to 12%
instantly and is highly effective to lose weight.
The phytochemicals and antioxidants of this beverage
also provide other health benefits.
But cannot consume gallons of it, excess amount of
coffee consumption cause insomnia. The healthy serving of coffee is 1-2 cups in
a day.
7. Chia Seeds
As a weight-loss
food, chia is very popular in the fitness world.
You might be yet to have any experience with chia
seeds, but they provide massive health benefits.
They are incredibly high in dietary fiber, which means
they make us fuller for longer, reduce hunger, and promote weight loss.
Sprinkle chia on top of your sweet, or savory
breakfast to help stop you from reaching for that mid-morning junk snack.
8. Oatmeal
It is a very popular breakfast food for weight loss.
Oats are not only a delicious way to start your
morning, they provide surprising health benefits.
Adding oat to your diet can promote a reduced calorie
intake to keep you feeling full for longer.
Oats are very high in fiber content, and also promote
gut health.
If you are not a fan of the traditional porridge,
there are plenty of ways to make your oat dish more interesting.
Add berries, and Greek yogurt with oat, or blend it
into your morning smoothie.
9. Peanut Butter
We already know protein, and dietary fiber-rich
breakfast foods are very effective for weight loss.
However, healthy fat-rich foods are not negligible,
they are also in the race.
Studies have found that eating foods that contain
healthy fats, such as MUFA, PUFA can reduce hunger, and lead to weight loss.
Here is the importance of peanut butter, it is a rich
source of PUFAs as well as MUFAs.
During the weight loss journey, peanut butter
preserves muscle mass and also raises the good cholesterol (HDL) levels in the
body.
But, the peanut butter you buy is really important to
avoid the cheaper quality when it comes to your weight loss goal.
Because, cheaper one tends to be loaded with extra
salt, or sugar. Natural as well as organic peanut butter is the best option.
10. Salmon
As seafood, salmon is the best option in your weight
loss breakfast.
It provides all the nutrients you need to satisfy your
hunger.
Salmon is packed with protein and omega 3 fatty acids
which have been found in several studies to promote weight loss.
It is best to use wild salmon in your breakfast dishes
which has a healthier ratio of omega 3, and omega 6 fats.
Now, The Conclusion
A healthy and proper breakfast is necessary to start
the day.
Low calories, high protein, and fiber-rich healthy breakfast foods can make it
easier to manage your morning curb cravings as well as helps you to move
towards your weight loss goals.
On the other hand, taking unhealthy, wrong foods can
enhance your food cravings and result in excess body fat gain.
So, forget pizza, doughnuts, any other junk foods, and
start your day with these healthy foods.
Your first sip of green tea or coffee boosts the
metabolism of the body.
Poached eggs provide essential protein, vitamins as
well as berries, bananas supply you with more nutrients.
Additionally, fiber content of oatmeal and chia make
you fuller.
Never skip your breakfast. Research suggests that
regular breakfast eaters are leaner, and can achieve their weight loss goals
more successfully.
Thank You.
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