Starting your day with a healthy breakfast can help you retain your energy, control your hunger, and reduce weight. According to research, habitual breakfast eaters are thinner, and people who eat breakfast are more successful at losing weight—and keeping it off.
Furthermore, persons who have breakfast tend to consume more of some vital nutrients, such as fibre and vitamins.
A nutritious and balanced breakfast should contain a combination of protein, complex carbs, fibre, and healthy fat to keep you satisfied and energised throughout the day.
Read on to find out some of the best healthy foods to eat for breakfast to help you lose weight and why they are so good for you.
1. Raspberries
A cup of raspberries has 8g of fibre, which is more than double the amount found in a cup of strawberries and around the same amount as some varieties of beans.
What’s the deal with all that fibre? Recent research published in the Journal of Nutrition reveals that consuming more fibre may help to prevent or even encourage weight loss.
Over the course of the two-year study, the researchers discovered that increasing fibre by 8 grammes for every 1,000 calories resulted in a weight loss of roughly 4 12 pounds.
2. Oatmeal
Does muesli aid with weight loss? It most certainly can! Muesli can aid with weight loss in two ways. For starters, it’s high in fibre, which keeps you feeling fuller for longer.
Second, a 2016 study found that consuming “slow-release” carbohydrates like oatmeal or bran cereal three hours before exercise may help you burn more fat. How? Eating “slow-release” carbohydrates does not cause as large a jump in blood sugar as eating refined carbohydrates (think: white bread).
As a result, insulin levels do not jump as much. Lowering your blood sugar levels may help you burn fat because insulin plays a part in signalling your body to store fat.
3. Eggs
A big egg contains 6 g of protein and 72 calories. Protein, as opposed to carbohydrates and fat, keeps you fuller for longer. According to one study, participants who ate eggs for breakfast felt fuller for longer and lost more than twice as much weight as those who ate a bagel for breakfast.
While eating only egg whites can help you save calories, you’ll also lose half the protein (around 3 grams is in the yolk), which contributes to eggs being a powerhouse breakfast pick. Furthermore, the yolk is high in beneficial elements including as calcium and the antioxidants lutein and zeaxanthin, which protect the eyes.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.