For some people, breakfast is just another meal of the day. However, according to experts, breakfast is the most important one, especially if you are trying to lose weight. Studies have shown that eating right after waking up gives your metabolism quite a boost and keeps you energized for the rest of the day. Also, having breakfast keeps you full for a longer period of time and thus, helps you avoid having another meal for a long time, which means no extra calories are consumed by your body.
However, this doesn’t mean to stuff your mouth with packaged food and be on your way to work.
Here are the best food options to lose weight
A healthy breakfast should consist of fiber, protein, complex carbohydrates, and healthy fat. Basically, one should have a balanced breakfast, if he or she wants to lose weight quickly. Now, before you scratch your head and wonder what breakfast you must choose to have every morning, here is the list of the most recommended breakfast meals to lose weight quickly.
1. Eggs
No prizes for guessing that eggs are hands down, the number one choice for breakfast. They are easy to cook and in a variety of ways. Eggs are quite rich in protein and nutrients like selenium and riboflavin. Since eggs are quite high in protein, they help in appetite reduction and thus, contribute in weight reduction.
As per this study, more than 150 adults replaced bagels with eggs in breakfast and the results were quite impressive. There was 65% more weight loss and 34% decrease in waist area over eight weeks.
The great thing about eggs is that they can be eaten scrambled, boiled, sunny side up, or simply as an omelette. Make it a habit to have at least one egg every morning before starting your day.
2. Bananas
Another simple yet highly nutritious food to have in the morning is a banana. This superfood is high in fiber and quite low in calories and thus, perfect for people looking to lose weight. To be precise, an average banana has somewhere near 100 calories and more than 3 grams of fiber, which makes it super healthy for people wanting to lose weight.
Many studies have supported the point that fiber helps in controlling hunger pangs and make a person fuller for a long time. It has also been studied that the resistant starch, found in unripe bananas also helps in resisting food intake and decreases belly fat.
The good thing about bananas is that one doesn’t have to cook it or slice, as is the case with other fruits and vegetables. Just pick one or two bananas, peel off the cover and it is good to eat.
3. Smoothies
What can be a more quick and convenient form of breakfast than highly-rich in nutrients smoothie? The good thing is that you can add all the ingredients needed for your quick weight loss, such as low-calorie fruits and vegetables, high-protein foods like nuts and seeds, various berries and other supplements.
It is the easiest way to consume protein, fiber, vitamins, and other important nutrients that are blended as per your choice and in no time, you start losing weight.
4. Supplements
As per this article on HCBT: “Fat burner supplements are the next big thing. Everyday you hear a new brand being launched in this space. However, for a long time these supplements had a bad reputation because they weren’t natural and therefore had a lot of side effects.”
That all has changed now. Products like Meticore and Instant Knockout are made from all natural ingredients and have absolutely no side effects.
5. Kiwis
There are so many benefits of having kiwi in your breakfast that you would get tired of counting. To begin with, it is a high source of potassium, vitamin C and K and fiber. Additionally, kiwis have a special kind of fiber, known as pectin, which is specifically known to decrease appetite, body weight, fat and waist area as well, at least the studies say so.
This is not it. Kiwis are also known to act as a natural laxative, which have a powerful effect on the digestive system. It can stimulate or regulate the digestive system and help you lose weight through water for a temporary period of time. Kiwis can be eaten without the addition of any other ingredient. However, people usually have it as a smoothie, in cereals or with yogurt to enhance the taste.
6. Oatmeal
Low in calories and high in protein as well as fiber, oatmeal, as we all know, is quite a healthy breakfast meal. There is a fiber called beta-glucan, which is found in oats and known for regulation of appetite along with other body functions. Oatmeal can also help in regulating your blood sugar, which plays a role in controlling the weight and appetite of the body. This study supports the argument, where 14 obese adults consumed high amount of beta-glucan, which led to increase in a hormone called peptide YY, which is known for regulating food intake by reducing appetite in the body.
You can mix oatmeal with nuts like almonds and berries to have a highly-nutritious breakfast in the morning that only helps you reduce weight but also power through the first half of the day. Thank us later!
7. Nuts
Nuts are quite rich in protein, healthy fats, and fiber; all the three are required to help you lose weight and stay fit. However, nuts are also known for containing a decent number of calories. Thus, it is recommended to take only about an ounce of nuts in a day’s time or your weight loss might reverse. Nonetheless, nuts fairly contribute as one of the top breakfast foods in order to reduce weight. The same has been observed in this study done for a year on 169 people, where nuts, when taken with Mediterranean diet, contributed to a significant decrease in waist circumference.
In another study, it was concluded that after consuming a low-calorie diet that included almonds for about 24 weeks, people lost more than 60% of the weight as compared to the adults who consumed a low-calorie diet that included complex carbohydrates. Nuts can be consumed with yogurt, granola, oatmeal or any other dish that you want to add. Just make sure that the calories do not go beyond the limit.
Conclusion
There are still many foods that can be eaten as breakfast and still help you lose a good amount of weight. All you have to do is make the right choice and you will be good to get rid of that extra layer of fat. Remember, the right food can make absolute difference in the body. However, a solid exercise routine can contribute well and more in reducing weight from your body. A healthy breakfast, when combined with physical activity and a good night’s sleep can and will do wonders for your body. So, what are you waiting for? Get up and give your body the positive change it deserves.
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I love how affordable eggs are, too, allows you to stick to a protein-rich diet within a reasonable budget. When I'm running out the door but wanna grab something that's filling and protein-rich, I'll grab a hard-boiled egg and hummus from my fridge. Makes a quick, easy, energy-rich breakfast, lunch, or snack!
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