Daily intake of morning breakfast is crucial to manage weight loss. Researchers claim that regular intake of breakfast makes one to be slimmer and achieve their weight loss target when compared to those who skip their morning meals. Despite shedding those extra pounds through dieting, intake of morning meal helps to sustain lost weight. Regular intake of breakfast delivers fiber, nutrition, riboflavin, calcium, iron, zinc, vitamin A and C to the body. One can also prevent cholesterol levels by taking cereals for breakfast, which are naturally fortified with nutrients and minerals. One may find it boring to follow a cereal plan for breakfast daily. Hence, one can prefer taking the following mentioned foods for their morning meal to hasten weight loss.
1. Oatmeal
Oatmeal encourages weight loss in two ways. First, it is fully loaded with fiber and creates stomach fullness for longer duration of time. Second, a recent study suggests that intake of breakfast containing "slow-release" carbohydrates, as in case of oatmeal or bran cereal 2 to 3 hours before exercise can burn excess of fat. This is because the "slow-release" carbohydrates do not spike blood glucose levels as high when compared to refined carbohydrates. In addition, the insulin levels also do not spike as high as the insulin signals the body to store fat and low blood glucose levels can burn fat. One can prefer taking a warm bowl of (rolled or steel cut oats) oatmeal. One can add a dried fruit for little sweetness. A touch of honey or applesauce or brown sugar can also be used.
2. Berries
A healthy morning meal includes all types of berries such as strawberries, blueberries, cranberries, blackberries and raspberries. These berries can be incorporated to an oatmeal, yogurt, cold cereal, pancakes or French toast. Berries are rich in anti-inflammatory compounds, called as anthocyanins, which prevent heart disease, diabetes, improve eyesight and short-term memory. People on diet are advised to take 1 serving of raspberries as it supplies fiber by up to 8 grams. Recent researchers claim that recommended intake of fiber promotes weight loss and avoids weight gain. The clinical studies have demonstrated that increasing the fiber consumption by 8 grams per 1,000 calories causes weight loss by up to 4 pounds.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt offers several health benefits as it contains a protein that curbs hunger when compared to a traditional yogurt. It is highly recommended to fend off the mid-morning hunger pangs. Yogurt is a rich source of protein that helps to get leaner. According to researchers, consumption of yogurt and other dairy products contain whey protein naturally. Whey protein is a type of protein that aids in weight loss. In addition, whey protein helps to build lean muscle mass by up to 7 percent. Plain yogurt helps to save calories and is a best substitute for sugary foods.
4. Eggs
Eggs are highly recommended for dieters as they deliver adequate protein when compared to fat and carbohydrates. Moreover, protein creates stomach fullness by keeping one satisfied longer. A study claims that dieters who took eggs for breakfast felt fuller for long duration and refrained from food cravings. They lost twice more weight when compared to those who received the same amount of calories through a bagel for breakfast.
5. Peanut Butter
According to the Harvard researchers, it has been demonstrated that nuts are top the list among weight loss promoting foods. A whole wheat toast, a slow-release carbohydrate can be taken along with 1 or 2 tablespoons of peanut butter. Alternately, one take nuts along with another "slow-release" carb, an oatmeal breakfast.
6. Cottage Cheese
One can take a low-fat cottage cheese as their breakfast in combination with fresh fruit. It creates stomach fullness and keeps one to keep away from cravings longer. Cottage cheese delivers only a gram of fat and up to 16 grams of protein that helps to cut off hunger for the day.
7. Flaxseeds
One can sprinkle flaxseeds to an oatmeal, yogurt, or blend it to a muffin batter or morning smoothie. Flaxseeds are highly powered seeds that are loaded with more fiber, omega-3 fat, and protein.
8. Whole-Grain Cereal
An ideal morning meal includes a bowl full of whole grain cereal along with skim milk or low-fat milk. It is advised to avoid whole grain cereals that are high in calories and sugar. One should prefer taking some of the popular brands that are reviewed as the best cereal foods.
1. Oatmeal
Oatmeal encourages weight loss in two ways. First, it is fully loaded with fiber and creates stomach fullness for longer duration of time. Second, a recent study suggests that intake of breakfast containing "slow-release" carbohydrates, as in case of oatmeal or bran cereal 2 to 3 hours before exercise can burn excess of fat. This is because the "slow-release" carbohydrates do not spike blood glucose levels as high when compared to refined carbohydrates. In addition, the insulin levels also do not spike as high as the insulin signals the body to store fat and low blood glucose levels can burn fat. One can prefer taking a warm bowl of (rolled or steel cut oats) oatmeal. One can add a dried fruit for little sweetness. A touch of honey or applesauce or brown sugar can also be used.
2. Berries
A healthy morning meal includes all types of berries such as strawberries, blueberries, cranberries, blackberries and raspberries. These berries can be incorporated to an oatmeal, yogurt, cold cereal, pancakes or French toast. Berries are rich in anti-inflammatory compounds, called as anthocyanins, which prevent heart disease, diabetes, improve eyesight and short-term memory. People on diet are advised to take 1 serving of raspberries as it supplies fiber by up to 8 grams. Recent researchers claim that recommended intake of fiber promotes weight loss and avoids weight gain. The clinical studies have demonstrated that increasing the fiber consumption by 8 grams per 1,000 calories causes weight loss by up to 4 pounds.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt offers several health benefits as it contains a protein that curbs hunger when compared to a traditional yogurt. It is highly recommended to fend off the mid-morning hunger pangs. Yogurt is a rich source of protein that helps to get leaner. According to researchers, consumption of yogurt and other dairy products contain whey protein naturally. Whey protein is a type of protein that aids in weight loss. In addition, whey protein helps to build lean muscle mass by up to 7 percent. Plain yogurt helps to save calories and is a best substitute for sugary foods.
4. Eggs
Eggs are highly recommended for dieters as they deliver adequate protein when compared to fat and carbohydrates. Moreover, protein creates stomach fullness by keeping one satisfied longer. A study claims that dieters who took eggs for breakfast felt fuller for long duration and refrained from food cravings. They lost twice more weight when compared to those who received the same amount of calories through a bagel for breakfast.
5. Peanut Butter
According to the Harvard researchers, it has been demonstrated that nuts are top the list among weight loss promoting foods. A whole wheat toast, a slow-release carbohydrate can be taken along with 1 or 2 tablespoons of peanut butter. Alternately, one take nuts along with another "slow-release" carb, an oatmeal breakfast.
6. Cottage Cheese
One can take a low-fat cottage cheese as their breakfast in combination with fresh fruit. It creates stomach fullness and keeps one to keep away from cravings longer. Cottage cheese delivers only a gram of fat and up to 16 grams of protein that helps to cut off hunger for the day.
7. Flaxseeds
One can sprinkle flaxseeds to an oatmeal, yogurt, or blend it to a muffin batter or morning smoothie. Flaxseeds are highly powered seeds that are loaded with more fiber, omega-3 fat, and protein.
8. Whole-Grain Cereal
An ideal morning meal includes a bowl full of whole grain cereal along with skim milk or low-fat milk. It is advised to avoid whole grain cereals that are high in calories and sugar. One should prefer taking some of the popular brands that are reviewed as the best cereal foods.
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