Healthy breakfast ideas for weight loss
The 5 Best Breakfast Foods to Help You Lose Weight
1. Berries
A cup of raspberries brings 8 grams of fiber (that is more than double what is in a cup of straw and the same amount in a cup of other types of beans). What is good about all that fiber? Recent research in the Journal of Nutrition suggests eating extra fiber as a way to prevent weight gain or to promote weight loss. With the continuation of a two-year study, researchers found that increasing fiber by 8 grams per 1,000 calories led to a weight loss of 4 pounds [4 kg].
2. Corn
Does oatmeal help you lose weight? Of course, it would be! Oatmeal can help you lose weight in two ways. First of all, it is full of fiber and keeps you feeling full for a long time. Second, a recent study reported that eating a breakfast made of "slightly released" carbohydrates - such as oatmeal or bran cereal - 3 hours before exercise could help you burn more fat. How? Eating low-carbohydrate foods does not increase blood sugar as high as refined carbohydrates (think: white toast). Next, insulin levels do not rise significantly. Because insulin plays a role in your body's metabolism, having low blood sugar can help you burn fat.
3. Yogurt
A recent report, published in the New England Journal of Medicine, and outside of Harvard reveals what foods are associated with weight loss, including the top 5 diets that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you want to learn.
Proteins are naturally rich and take longer to digest than simple carbohydrates. When people drink a whey protein drink, they lose about 4 pounds more and about an inch from their waist in 6 months and feel less hungry than people who are given a carbohydrate shake instead. One study of mice found that when rats were given extra protein whey they gained less weight and fat and lean muscle, even when calories were the same. Whey protein is found naturally in yogurt and other dairy products.
4. Peanut Butter
Peanuts were also among the top 5 diets that promote weight loss, according to Harvard. That’s probably because peanut butter and all peanut butter and peanut butter provide a good dose of healthy fats, fiber, and protein — all of which are nutritious. Peanuts used to have a “bad” reputation for having too many calories and fats. And although peanuts and peanut butter are calories — 2 tablespoons of peanut butter have less than 200 calories, 7 grams of protein, and 2 grams of fiber — they are thick and help you create a satisfying breakfast.
Try spreading a spoonful or two tablespoons of peanut butter on wheat flour (some "slightly extracted" carbohydrates) or adding nuts or peanut butter to your oatmeal (another "slightly loosening" carb) for nutritious food.
5. Eggs
One large egg contains 6 grams of protein and 70 calories. Compared to carbohydrates and fats, proteins keep you satisfied for a long time. Moreover, in one study, people who ate eggs in the morning felt fuller and lost twice as much as those who received the same amount of calories in a bagel during the morning.And while eating white eggs will help you save on calories, you will also lose half of the protein (about 3 grams in the yolk), which helps make eggs a powerhouse choice for breakfast. In addition, the yolk is rich in healthy nutrients, such as calcium and eye antioxidant that protects the eyes - lutein and zeaxanthin.Yorks are an important source of dietary cholesterol. But dietary cholesterol is no longer a heart attack and researchers think that for many people eating one egg daily is okay.
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