When you’re trying to lose weight, a feel-good breakfast can set your day alight. Consuming the wrong foods can increase your cravings and sabotage your weight loss diet plan. On the other hand, consuming proper foods can curb cravings and reduce snacking and feeling full until lunchtime.
Which helps in reducing weight. Here are some options of 9 such healthy and weight loss breakfast foods that can help you lose weight.
Weight Loss Breakfast Foods
Here is a list of weight loss breakfast food options. You can include them in your breakfast routine as per your choice. In a particular health condition, it would be right to first consult a doctor.
High in fiber, but low in calories, bananas are a great snack option. A medium-sized banana contains just over 100 calories, yet contains 3 grams of dietary fiber. Helps in slow emptying of the stomach to curb fiber cravings and keep you feeling full for longer.
Several studies have found that increasing fiber intake from fruits and vegetables leads to weight loss. Also, raw bananas are a good source of resistant starch, a type of starch that your stomach and small intestine cannot digest.
Research from NCBI suggests that resistant starch can help reduce food intake and reduce belly fat. You can also add raw, green bananas to your morning smoothie to provide plenty of resistant starch. They can also be included in weight loss breakfast foods.
Creamy and Tasty Yogurt is the best option for weight loss diet. In particular, Greek yogurt provides plenty of protein in each serving, making it an ideal breakfast item on the list of weight loss breakfast foods.
A study of 20 women published in NCBI found that eating high protein yogurt as a breakfast reduced hunger levels and reduced 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.
One cup (285 grams) of Greek yogurt mixed with some fruit, chia seeds or wheat germ can be used for an especially healthy breakfast.
Rich in protein, rich in vitamins and minerals, such as selenium and riboflavin, eggs are a nutritional powerhouse. A good option for your high protein content breakfast. According to a study published in NCBI, 30 women who consumed eggs in breakfast found their stomach full and they felt less hungry.
This led to a reduction in food intake later in the day. Therefore, it can also be included in the list of breakfast foods for weight loss.
Berry varieties such as strawberries, blueberries, blackberries and raspberries are all nutrient-rich, which means they are low in calories but loaded with essential nutrients. In addition to providing many essential vitamins and minerals, berries are rich in fiber, which can reduce appetite and food cravings.
Add berries to your morning smoothie, oatmeal or yogurt to take advantage of weight loss breakfast foods.
High in Vitamin C, Vitamin K and Potassium, Kiwi provides an impressive nutrient profile. Kiwi is also a good source of fiber. A study of 83 women published in NCBI showed that a high fiber and calorie-restricted diet was effective in reducing body weight, body fat and waistline.
You can also add it to yogurt, smoothies or cereals to include kiwi as a weight loss breakfast food.
6. Green Tea
Green tea has been extensively studied for its metabolism and fat burning capacity. According to a study published in NCBI, a study on 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes.
Another study of 10 adults showed that green tea extract accelerated metabolism and increased calorie burning by 4% in 24 hours. There are limitless ways to enjoy green tea in the morning. Add lemon and a little honey to your cup for a tasty twist.
7. Chia Seeds
High in fiber, chia seeds are helpful in keeping the stomach full for a long time. They are also rich in protein and can reduce the level of ghrelin, a hormone responsible for stimulating appetite. One cup (245 grams) of yogurt mixed with one ounce (28 grams) of chia seeds can make a perfect breakfast in a bowl.
No one is better than nuts in weight loss breakfast foods option. Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a great add-on to breakfast.
A one-year study conducted by NCBI on 169 people shows that the addition of nuts to the Mediterranean diet significantly reduced waste line compared to a control group.
Keep in mind that nuts are very calorie-dense, so limit your intake to about an ounce (28 grams) at a time to keep the calories from piling up.
Oatmeal is a healthy and tasty breakfast option, especially if you are looking to lose weight. Oats are low in calories but high in fiber and protein. Two nutrients that affect appetite and weight control. Research published in NCBI shows that beta-glucan can balance blood sugar levels.
A small study of 14 overweight adults also found that consuming higher amounts of beta-glucan resulted in higher levels of peptide YY, a hormone that controls food intake by reducing appetite.
For breakfast, eat one cup (235 grams) of cooked oatmeal mixed with cup (74 grams) of berries, a tablespoon (7 grams) of flax seeds and a handful of almonds. This option can be best in weight loss breakfast foods.
When it comes to weight loss, start your day with the right breakfast. Eating a healthy breakfast can help control cravings and make it easier to stick to your weight loss goals. Keep in mind that following a weight loss diet doesn’t just end with a healthy breakfast.
Be sure to fill your diet with nutritious whole foods throughout the day to help you maintain your health and lose weight quickly.
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