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breakfast for weight loss

Best and Effective Healthy Breakfast For Weight Loss

Healthy Breakfast For Weight Loss

Many people think that skipping breakfast would be the best option to lose weight. But, it is not at all true, skipping breakfast can be contraindicated in your weight loss journey as you may feel hungry which leads you to overeat everything.

Having breakfast will not only help you to lose weight, it also keeps you energized throughout the day and keeps you full for a longer time. Filling your breakfast with the right foods can easily curb your cravings and ease weight loss.

However, preparing a healthy breakfast can be tricky sometimes and requires great effort. Hence, here are some simple and protein filled breakfast options you can try for weight loss.

Here are a few things you need to remember before including a healthy breakfast in your weight loss journey.

1. Always Focus On High Fiber Diet:

Foods that contain high amounts of fiber will suppress your hunger and cravings for a longer time. And the recommended intake of fiber is 30-35 grams for shedding pounds. Try to include high fiber foods like nuts, fruits, vegetables, lentils, that helps you to achieve your goal.

2. Include Protein Rich Food:

If you are very serious about losing weight then you should add more proteins in your diet than carbohydrates. Just like fiber, high protein foods also curbs hunger and make you feel fuller for a longer time. Whereas, carbohydrates will make you feel hungry again and again.

3. Avoid High Calorie Options:

So, when you decide to lose weight try to avoid foods that are high in calories and low in nutrients. It simply means, avoid adding sugar to your breakfast foods and select cereals that contain less sugar and completely avoid pancakes, pastries, cakes that contain lots of sugar.

4. Follow Low Carbohydrate Diet:

However, you don't need to completely cut down carbohydrates from your diet. Try to add low carbohydrates like oats, wheat toast just to keep your blood sugar and insulin levels in check.

5. Eat With Peace:

Eating in hurry and without attention will lead you to overeating. So, it's very important to be mindful while eating to regulate your metabolism and excretion process.

 

How Much You Should Eat For Your Breakfast To Lose Weight?

Your breakfast should contain at least 25 grams of protein and starting the day with a carbohydrate dense meal might make you fill for a short period of time, but without adequate amounts of protein and fat you will end up eating more over the course of the day.

However, calorie requirements of an individual are quite different so talk to your dietician to determine what works best for your body and goals. It is better to include 400-500 calories in your breakfast which helps in preventing unnecessary snacking or grazing throughout the day.

 

Healthy Breakfasts For Weight Loss:

1. Smoothies:

Smoothies are one of the easiest ways to obtain a concentrated dose of nutrients and the best part is they are double convenient as a breakfast which accelerates weight loss.

Try to fill your smoothies with fruits, and veggies that boosts fiber intake and help you to feel full for longer. Don't forget to throw some nuts, seeds and protein powder that promote the feeling of fullness for longer periods of time.

Keep in mind that smoothies can quickly turn into high calorie bombs when you overdo high calorie ingredients.

2. Berries:

Berries such as blueberries, strawberries, and raspberries are one of the delicious ways to add natural sweetness to all bowls or even on the side of a protein packed omelette. All types of berries are also rich in most important minerals, vitamins and fiber which may reduce hunger and food intake.

Add berries to your morning smoothies, yogurt to take advantage of white-busting benefits.

3. Oatmeal:

Oatmeal is one of the healthiest breakfast options many people love to have in their routine. Oats are high in fiber and protein, but low in calories. They are also considered as an excellent source of beta-glucan which is a type of fiber that processes the healthy function of the heart.

It also works to prevent spikes and crashes that drive up to your appetite. Try combining one cup of oatmeal with half a cup of berries, one tablespoon of flax seeds and a handful of almonds for a high fiber morning meal.

4. Eggs:

Eggs are an excellent source of vitamins, minerals such as riboflavin, selenium and eggs are called powerhouse of nutrition. As it contains high amounts of protein, they reduce appetite when eaten in breakfast just to give weight loss a serious boost.

There are many different ways to enjoy your eggs like scrambled to sunny side up, just try cooking two or three eggs then combine them with your favourite veggies for a delicious breakfast.

5. Bananas:

Bananas are considered as the best alternative to all sugary breakfast cereals that satisfy your sweet tooth first thing in the morning.

One medium banana has 100 calories yet packed with 3 grams of dietary fiber which is 12% of your daily fiber needs in one shot. In addition, unripe bananas are a good source of starch, a type of starch that your stomach and intestine don't digest but helps you to reduce the intake of food and decreases belly fat.

You can enjoy bananas alone or sliced as a topping for yogurt, oatmeal, cottage cheese  or add unripe bananas to your morning smoothie for a healthy dose of resistant starch. 

6. Coffee:

According to some studies, it has been proved that drinking one cup of coffee in the morning could bring big weight loss weights. It aids weight loss due to the content of caffeine by boosting metabolism and fat burning.

Even though coffee could not make a balanced breakfast on its own, you can easily pair it with healthy breakfast foods to give your morning meal an extra taste.

Just make sure to avoid adding too much sugar in your morning coffee as they add high levels of calories and negate some of coffee’s potential health-promoting properties.

7. Kiwis:

Kiwis are rich in vitamin C, vitamin K, potassium and impressive nutrients. One cup of kiwi has 21% of your daily needs of protein.

Kiwi contains a specific type of fiber called pectin which has been known to make you feel full and decrease appetite and boost weight loss.

They also act as natural laxative by stimulating the functioning of your digestive tract and help you lose water weight temporarily.

8. Nuts and Seeds:

Nuts are an excellent source of protein, fiber and healthy fats which make them a worthy addition to any breakfast. Nuts like almonds, cashews have equal amounts of calories and protein. but , remember nuts are also very calorie dense so limit your intake to about one ounce at a time to keep the calories from stacking up.

Just try to mix a serving of nuts into yogurt, cottage cheese to bring your breakfast to the next level in terms of nutrition. 

 If you want to add some supplement in you diet to enhance your process of weight loss then you can purchase our Weight Loss Max product from our Mars by GHC website.