A busy start to your morning often makes you forget the most important meal of the day. A healthy breakfast not only breaks your overnight period of fasting but also restores your supply of glucose.
When trying to lose weight, breakfast can set a precedent for the rest of your day.
But simply eating anything for breakfast won’t work out the way you want, healthy breakfast in an accurate amount is the key to shredding your weight.
Here is a list of the healthiest food items that you should include in your morning meal to aid weight loss.
A protein-rich diet for breakfast promotes a whole-body protein balance. It also results in weight loss as meals with a high content of protein suppress cravings for subsequent food intake. Some high protein food items, perfect for breakfast are-
NATURAL ALMOND BUTTER
Rich in protein, fiber, antioxidants, and mono-unsaturated fats almond butter is a well-balanced option to include in your breakfast meal. According to various studies, people who eat nuts are less prone to gaining weight than those who avoid them.
Almond butter with whole-grain toasts or oatmeal is one of the healthiest ways to start your days.
Consumption of eggs for breakfast induces satiety and helps adhere to calorie-restricted diets. They are superb sources of protein and the fat-burning nutrient choline.
iii. WILD SALMON
Wild salmons are a good dietary source of protein, vitamin- D, and omega-3 healthy fats. Omega-3 keeps your body and your brain healthy. Regular consumption of fatty fishes like salmon also lowers the risk of heart diseases, obesity, dementia, and depression.
NATURAL PEANUT BUTTER
Peanut butter is a good source for protein. Even though it is also packed with high quantities of fat, research shows that it won’t sabotage your plans for losing weight; on the other hand it will help you shed away those pounds. Peanut butter suppresses your blood sugar and makes you feel full for longer.
Research shows that high energy breakfast including protein from whey lowers glucose in the body. It increases insulin secretion and thus helps in losing body weight.
CARBOHYDRATES AND GRAINS
If followed properly, an oatmeal diet can do wonders for your weight loss plans. Oatmeal contains many important nutrients like dietary fibre, calcium, iron and even protein. On the plus side it has no sugar. It will not only improve your heart health but your overall health.
Gluten-free, protein-rich quinoa is one of the few plant foods that incorporate good amounts of all nine essential amino acids. Apart from these, it also has high content of fibre, magnesium, iron, potassium, calcium, vitamin E and antioxidants.
Sprouts are one of the best breakfasts to lose weight. They improve digestion, blood sugar levels and prevent heart diseases. They are also full of antioxidants and many other beneficial plant compounds.
WHOLE GRAIN TOAST
Eating whole grains is a very effective weight loss strategy. People following a lower-calorie diet religiously that include whole wheat bread lose more belly fat than those who eat only refined grains. Whole grain bread is full of folate-filled lentils and protein.
Brown rice is a whole grain which is less processed than white rice. Brown rice contains many healthy nutrients like iron, magnesium, zinc, phosphorus, copper, thiamine, niacin, fat, fibre and selenium. It also contains antioxidants that help prevent cell injuries and premature aging.
Avocados contain fibre, lutein, vitamin-E and are rich in healthy fats. Research shows that incorporating avocados in your weight loss diet gives extremely positive results. It also has an abundance of healthy nutrients and has more potassium than a banana which helps maintain electrical gradients in your body’s cells and serves various important functions.
Tart cherries are extremely rich in polyphenols and vitamin C which have antioxidant and anti-inflammatory properties. Consumption of tart cherries helps lower blood pressure, modulate blood glucose, enhance cognitive function, and reduce inflammation.
Berries are rich in micronutrients which help improve and maintain your bone health. Some studies suggest that berries may influence genes which regulate fat-burning and storage and thus provide assistance in reduction of abdominal fat and lower cholesterol.
Grapefruits are low in calories and have a high fibre and water content which are extremely advantageous for weight loss.
Bananas are a great way to satiate your sweet cravings in the morning or throughout the day. It is high in fiber and low in calories. Unripe bananas are also a great source of resistant starch that helps reduce food intake and lose fat.
Apples are a major source of polyphenols, dietary fibres and other nutrients. Polyphenols in apples promote anti-obesity effects. Apart from this, consumption of apples in any form have beneficial effects on risk of cancer, cardiovascular disease, asthma, and Alzheimer’s disease.
Jalapeños may boost your metabolism, help burning that extra fat and reduce your appetite. As an added bonus they help fight cancer and are natural pain relievers. Including jalapenos in your breakfast meal is a great way to achieve that speedy weight loss.
As 90% of watermelon is just water, it is considered one of the best foods to fill that tummy along with losing weight. It’s also a great source of an amino acid called arginine, which helps burn fat extremely quickly.
A low-calorie veggie packed with the goodness of many nutrients and minerals helps facilitate weight loss. High fiber content can help you feel full for longer.
Raw broccoli contains almost 90% water and the rest is carbs and protein. It has almost no fat and extremely less in calories. The fiber content in broccoli helps maintain gut health and aids weight loss.
iii. SWEET POTATOES
Sweet potatoes are an extremely nutritious root vegetable. They are cheap and easy to incorporate into your diet. They are excellent sources of beta carotene and many other minerals and plant compounds. Antioxidants in sweet potatoes may lower the risk of cancer.
Smoothies are a convenient way to increase your fibre and protein intake all the while reducing your cravings and promote weight loss. They are easy to make and in their concentrated form provide the necessary nutrients and minerals even if consumed in smaller quantities.
Green Tea has been linked with body fat and bodyweight reduction because of its effect on metabolism and its fat burning capacity. A study shows that the consumption of green tea extract results in significant weight loss, reduced waist circumference, and a consistent decrease in total cholesterol without any adverse effects in women.
iii. YOGURT : Creamy , delicious and easy to make yogurt is the perfect form of breakfast. It contains almost every nutrient necessary for your body. Calcium, vitamins, magnesium, phosphorus, and vitamin D together provide many health benefits such as regulating metabolism, bone health, preventing heart diseases, and reducing the risk of depression.
COFFEE : This morning cup of joe can fill you with energy and provides you many health benefits. Because of its caffeine content, it helps significantly in weight loss, through boosting metabolism and fat burning. Consumption of coffee for a long period also helps control and maintain your weight.
Good breakfast and a fat burning supplement like leptoconnect makes you feel energetic and keeps you alert throughout the day. It sparks up your metabolism and helps in calorie burning the entire day.
Filling up on the wrong food items for breakfast can amplify your cravings, on the other hand, consuming the right foods can curb cravings and make you feel full until lunchtime.
As important as a healthy breakfast for weight loss, the rest of the meals of the day are as crucial. Be sure to keep those healthy and nutritious too to optimize your health and for a speedy weight loss.