When trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong or harmful foods can amplify your cravings and set you up for failure before the day has even begun. Whilst, filling up in the morning on the right foods can curb cravings throughout your day and keep you feeling full until lunchtime to minimise snacking and ease weight loss. It has previously reported that there are 5 main food ingredients that you should be consuming at breakfast while dieting.
1. Eggs
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.
According to healthline: “Eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.”
In a study conducted by an America nutrition and dieting company – where 30 overweight women took part – they found that by eating eggs for breakfast, it significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel for example.
Similarly, in another study, 152 adults found that replacing a bagel breakfast with eggs resulted in 65 percent more weight loss and a 34 percent greater decrees in waist circumference over an eight-week period.
From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
2. Avocados
A fruit of the avocado tree, avocados are known to have high nutrient value and contain a wide variety of nutrients, including 20 different vitamins and minerals.
They are rich in mono-unsaturated fats that can be used as a fuel – especially if you’re combining your dieting with exercise in the morning – they are low in carbs and an excellent source of protein and leave you feeling full and energised for the rest of your day.
In a single 100 gram serving you can find, vitamin B5, B6,C,K,E, folate and potassium. It also contains a small amount of magnnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin)
Avocados are low in saturated fat which makes them a low-carb friendly plant food.
Add chilli, garlic and lime juice to smashed avocado and have it on top of some whole grain bread and topped off with some rich-in-protein poached eggs for an all rounded and easy breakfast.
3. Green Tea
Green tea is currently is proving to be one of the most popular weight loss drinks about. The high concentration of vitamins and minerals, in addition to the low calorie content, drinking green tea enhances your metabolism and improves our body’s ability to burn energy more efficiently.
The massive range of antioxidants known as catechin helps burn fat and boost metabolism, which is key to losing weight.
Clinical nutritionist, Rupali Datta, has over 25 years of experience in providing advice on dieting and nutrition said: “Green tea is a healthy drink full of antioxidants. You can consume it anytime you want to. It is imperative to understand that one drinking green tea wouldn’t help lose weight, but some amount of exercise and a healthy diet along with cups of green tea should be taken into consideration.”
Have a cup of green tea in the morning – and pair it with some exercise – to ensure healthy weight loss and a feeling of fullness for longer.
4. Yogurt
Greek yogurt, in particular, is a great source for protein, making it an ideal weight loss breakfast food.
PubMed.gov found in a study of 20 women that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.
Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.
5. Porridge
Weight loss and nutrition expert, Jane Mitchell revealed to Marie Claire in an interview that: “Slow release porridge is actually a fantastic energy food to have first thing in the morning to kick-start your metabolism.
“I love loads berries like pomegranate seed, blueberries, goji berries and low-fat yoghurt.”
Porridge is 100 percent wholegrain, one bowl provides two of the three servings of whole-grain recommended for health.
In a study published in 2015 which focuses on nutrition, 22,000 US adults were looked at who regularly ate oatmeal and they found that the people that are porridge for breakfast had lower body weights and smaller waists than those who didn’t eat it.
Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss.
Eating a healthy well-balanced breakfast can make it easier to curb cravings and stick to your weight loss goals.
Remember, 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 optimise your health and help lose weight quickly.