Eating breakfast as a morning meal is a healthy habit to get into, especially if you’re trying to watch your waistline;. Research has shown that people who eat breakfast regularly are leaner and dieters more successful at losing weight and keeping it off.
Eating breakfast regularly will give you more fiber, calcium, vitamins a and c, riboflavin, zinc and iron. Perhaps this is because cereal is often eaten which is full of vitamins and minerals as well as fruit which is naturally nutrient rich. This doesn’t mean that you have to eat cereal to stay trim or lose weight, instead mix up your morning breakfast and try one of these 5 alternatives.
Just eating a cup of raspberries contains 8 grams of fiber, almost the same amount as a cup of beans. So what’s the big deal about getting all that fiber?
Well, eating more fiber in your diet can help stop weight gain and even help to lose weight, research has shown that by adding just 8 grams of fiber to your diet for every 1000 calories eaten results in about 4 1/2 pounds of weight lost over a year! (Something worth considering).
Oatmeal can be beneficial to weight loss in two ways. Firstly, it contains loads of fiber and will keep you full for much longer.
Secondly, a recent study published in the ‘journal of nutrition’ reported that eating breakfast with ‘slow-release’ carbs like oatmeal or bran cereal 3 hours before exercise can help to burn more fat. Why?
Eating slow-release carbs doesn’t spike your blood sugar high like refined carbs such as in white bread, this in turn means insulin levels do not go as high. Insulin plays a big role in your body’s storage of fat, having lower blood sugar can help burn fat.
The New England journal of medicine recently published a report revealing which foods coincided with weight change, including the top 5 foods aiding weight loss (Yogurt was among them).
Yogurt also contains a generous amount of protein, which gives you a helping hand if you are looking to get leaner. Researchers fed two groups of mice a high-fat diet for 11 weeks.
The mice that got there water spiked with whey protein put on 42% less weight and nearly a 1/3 less bodyfat than those mice who just had normal water, despite both groups consuming the same number of calories, the whey eaters also gained 7% more lean bodymass e.g. muscle mass.
As most of the big brand flavored yogurts contain lots of excess sugar, it is best to pick a plain yogurt and add raspberries or banana for a bit of extra flavor.
4. Peanut Butter
Nuts were also among the top 5 foods promoting weight loss, you could spread a tablespoon or two on wholewheat toast or add nuts to oatmeal.
Eggs are a big source of protein which is brilliant for dieters, protein will keep you satisfied for much longer than carbs or fat. One study found that dieters who ate eggs for breakfast felt fuller for longer and lost twice as much weight as those who got the same calories from a bagel.
I’m sure if you follow a few of these simple breakfast meal ideas every morning they will help you lose weight.