Research shows that eating a healthy breakfast gives you more energy for daily activities. A protein and fiber based breakfast prevents you from overeating later in the day, and may helps you burn fat more easily. Adding resistant starch (RS) foods, like oatmeal or bananas, to your breakfast, is another way to shed pounds. Resistant starch foods send signals to your body to use fat cells for energy. This helps you to lose weight faster. Follow these tips to make the best breakfasts for weight loss.
Eating breakfast from 30 minutes to an hour after you wake up will help you harness your body’s fat-burning ability. Having breakfast soon after waking up prevents you from feeling hungry and making poor meal choice later in the day, or eating high-calorie snacks.
If you’re not a morning person, and the thought of eating breakfast makes you nauseous, try drinking a smoothie.Choose your favorite combination fresh fruits, spices and/or veggies, and blend with plain or Greek yogurt for a low-calorie treat that keeps you energized and helps you lose weight. You can add a wheatgrass supplement tablet to the blender for more nutrients and fat-burning potential. Wheatgrass has hundreds of vitamins, minerals, amino acids and enzymes to break carbohydrates into glucose for more energy, enhance digestion, flush out toxins and improve health in dozens of other ways.
Some other nutritious ingredients for breakfast smoothies include
Almond milk, a plant-based substitute for cow’s milk, contains magnesium to build better muscles, Vitamin D for better bones and teeth, and Vitamin A for younger looking skin. For even more magnesium, use raw almonds instead of (or in addition to) almond milk.
Avocados- a cup of raw, cubed avocado has 42% of the day’s recommended daily intake (DRI) of vitamin B5 (pantothenic acid), which plays a significant role in energy production and 40% of the day’s fiber intake, which helps keep you thinner by improving digestion.
Bananas contain a mix of carbohydrates, vitamins, minerals to increase endurance. A study conducted at Appalachian State University in 2012 showed that bananas may be just as beneficial for recreational athletes as sports drinks. Bananas are rich in energy-promoting Vitamin B6, fiber and anti-inflammatory Vitamin C.
Green Tea- Green tea is one of the best drinks for weight loss. It contains catechins and EGCG, antioxidants known to fight inflammation and boost metabolism. Drinking green tea will cut your appetite even more than coffee, and it gives you a steady, gentle energy “buzz”. Unlike a strong cup of coffee, which increases energy right away and may lead to a crash a few hours later, green tea gives you a moderate amount of energy that last throughout the day. You can use green tea in a smoothie with blueberries, flaxseeds and almonds, or drink it solo instead of coffee to increase your body’s fat-burning ability.
Choose foods high in protein for the perfect weight loss breakfast. Eggs, Greek yogurt and peanut butter are good choices for a filling, metabolism-boosting breakfast. People who eat a protein-filled breakfast feel are less likely to snack or overeat the rest of the day. You’ll digest a high-protein breakfast more slowly than other foods. This prevents hunger pangs and leads to weight loss.
Avoid eating a one-sided breakfast of a muffin, bagel or breakfast cereal. These carbohydrate-heavy breakfast foods raise your blood sugar, and you’ll be hungry again in a few hours. The best breakfasts for weight loss combine fruit with lots of Vitamin C and a high water content (apple slices, melon, peaches, berries), protein (eggs or yogurt) and whole grains (wheat toast, oatmeal). A balanced breakfast will fill you up and prevent between meal snacking and give you all the fat-burning nutrients you need.
Even though we’ve been raised to think of eggs, cereal, toast, oatmeal, etc. as breakfast foods, there’s no reason we can’t eat other healthy foods in the A.M. A high-protein tuna sandwich on whole grain bread with a piece of fruit or veggie soup with whole-wheat crackers will provide just as much energy to get you going as traditional breakfast staples.
Fiber fills you up and keeps you regular, helping you lose weight. Always include fiber at breakfast. Eat a whole grain bagel, oatmeal, or a raw, unpeeled apple or pear (the skin has most of the fiber). Add fiber-rich chopped kale, spinach or broccoli to your omelet. Sprinkle granola on plain or Greek yogurt, or add chopped nuts and berries to oatmeal for a big boost in fiber content.
Most granola from the supermarket is heavy on sugar and fat. Make a healthier version at home with rolled oats, dried fruits and sunflower, sesame or pumpkin seeds. Add brown sugar and toast in the oven for three to five minutes, then store in an airtight plastic container. Add homemade trail mix, with seeds, peanuts, almonds, walnuts and bits of unsweetened dark chocolate, to yogurt for extra B vitamins and fiber.
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