If you want to lose weight, breakfast plays an important role in your daily diet. Eating unhealthy foods at breakfast increases appetite and as a result, overeating throughout the day. Instead, eating healthy and nutritious foods can reduce appetite and reduce snack intake by lunchtime; As a result, you can lose weight more easily.
In this article, learn more about 14 healthy breakfast foods that will help you lose weight.
Eggs are rich in protein, vitamins and minerals such as selenium and riboflavin. The egg is like a nutrient bomb. Eggs, due to their high protein content, can reduce appetite. Eating eggs in breakfast can help you lose weight.
In a study of 13 overweight people, people were tested by eating eggs and a bagel (a type of donut-shaped bread) at breakfast. In the end, consuming eggs at breakfast could dramatically increase satiety and reduce food intake throughout the day.
An 8-week study of 152 adults also found that eating eggs at breakfast could lead to 65 percent more weight loss and 34 percent more waist circumference.
You can enjoy egg consumption in different ways. Eggs can be eaten boiled or in half.
If you want to eat a delicious and nutritious breakfast, cook two or three eggs according to your taste; Then eat it with some of your favorite vegetables.
Bananas are high in fiber, but low in calories. Bananas are a great substitute for sugary foods. It can relieve your cravings for sugary foods and decrease the temptation to have something sweet in the morning.
An average banana has only 100 calories and contains 3 grams of fiber. So with just one banana, you get 12 percent of your daily fiber needs.
Fiber causes food to drain more slowly from the stomach; So it reduces your appetite and makes you feel full for a longer time.
According to various studies, increasing fiber intake (by eating more vegetables and fruits) helps to lose more weight.
Therefore, including bananas – alone or in combination with other foods – in breakfast can be a good option for a healthy breakfast.
Yogurt with a creamy taste, delicious taste and filling properties is a good option for weight loss.
Among all types of yogurt, Greek yogurt has the highest amount of protein. Greek yogurt with this feature becomes an ideal option for a breakfast suitable for weight loss.
In a study of 20 women, it was seen that the consumption of high protein yogurt as a snack could reduce hunger. Consuming these yogurts means consuming 100 fewer calories a day compared to unhealthy snacks such as chocolate and crackers.
In another study of 8,516 people, it was found that those who consumed at least seven servings of yogurt a week were less likely to gain fat and become obese than those who did not consume yogurt regularly.
To make a healthy breakfast and help you lose weight, you can combine a cup (285 g) of Greek yogurt with some different fruits, chia seeds and wheat germ.
Smoothies are not only a quick and easy way to get plenty of nutrients, they can also be a good breakfast for weight loss. You can specify the contents of your smoothie yourself; So you can tailor it to your personal needs.
Filling a smoothie with low-calorie vegetables and fruits will make you feel full for longer by increasing your fiber intake.
Adding some protein-rich foods such as nuts, seeds and protein powder will make you feel full longer and fight hunger.
Of course, keep in mind that if you use too many high-calorie ingredients in your smoothie, this drink can turn into a calorie bomb.
To make a slimming smoothie for breakfast, you can mix 240 ml of milk with a handful of green leafy vegetables, 2 tablespoons of chia seeds (28 g) and a cup (144 g) of strawberries.
Taking this smoothie in the morning can help you resist hunger and hiccups.
5. Fruits of the berry family
Strawberries, blueberries, cherries, raspberries and other berries are high in nutrients but low in calories. Berries are a great source of vitamins and minerals, in addition to that, they are in rich fiber too.
Consumption of fiber can reduce the feeling of hunger and prevent the consumption of extra food during the day.
According to a study of 12 women, changing a high-sugar evening meal with a combination of berry fruits can reduce the number of calories consumed during the day by an average of 133 units.
According to another study on 133468 adults, consuming each serving of berries per day can reduce weight by half a kilogram after four years.
Therefore, adding berries in different forms to breakfast can have many effects on weight loss.
Grapefruit is a staple of many weight-loss diets, and for good reason. In addition to being low in calories, grapefruit is high in water and fiber, both of which are effective in weight loss.
According to a study of 91 obese people, eating grapefruit before meals can have a significant effect on weight loss.
In another study on 85 people revealed that if grapefruit or grapefruit juice is taken before a meal for 12 weeks also with a low-calorie diet then it can reduce fat mass by 1.1 percent, weight by 7.1 percent, and calorie intake by 20 to 29 percent
Fresh grapefruit slices are a great option for breakfast; You can also add it to parfait, smoothies and fruit salads.
However, if you are taking any medication, consult your doctor or pharmacist before taking grapefruit; Because grapefruit may interact with some medications and cause side effects.
According to some studies, consuming coffee at breakfast can have a significant effect on weight loss.
Due to its caffeine content, coffee can increase metabolism and fat burning and as a result, lose weight.
According to a limited study of 8 men, caffeine consumption can increase fuel production by up to 13% and accelerate fat burning.
According to another study of 58,157 adults, coffee consumption can help control weight in the long run. In this study, increasing coffee consumption reduced the likelihood of gaining weight over 12 years
Coffee alone may not be a perfect breakfast, but you can easily drink coffee with other foods and have a more complete breakfast to lose weight.
Just remember not to use too much sugar and cream when consuming coffee; Because they increase your calorie intake and can destroy some of the health benefits of coffee.
Kiwi is rich in vitamin C, vitamin K and potassium and has significant nutrients.
Kiwi is also a good source of fiber. Just one cup (177 grams) of kiwi can provide 21% of your daily fiber needs.
According to a study of 83 women, a high-fiber calorie-restricted diet can be effective in reducing appetite and high appetite; This diet can also be effective in losing weight, body fat and reducing waist circumference.
Also, Kiwi has a special type of fiber called “pectin”. Pectin is effective in increasing the feeling of satiety, reducing appetite and losing weight; Pectin also stimulates the gastrointestinal tract, regulates the gastrointestinal function and temporarily reduces the weight of water, and is a natural laxative.
Kiwi slices are a great option for breakfast. You can also add kiwi to yogurt, smoothies and breakfast cereals.
9. Green tea
If you look at the contents of most slimming pills and fat burning supplements, you will most likely find traces of green tea there. Green tea has been widely studied for its effect on metabolism and increased fat burning.
For example, a limited study of 23 people showed that taking capsules containing green tea extract could increase fat burning by up to 17% 30 minutes after ingestion.
Another study of 10 adults found that consuming green tea extract could increase metabolic rate and calorie burning by up to 4% over 24 hours.
There are many ways to enjoy green tea for breakfast. For example, you can drink it with a little sour lemon or honey; You can also brew your tea with a little ginger and mint to add a special and unique flavor to your tea.
10. Chia seeds
Chia beans, despite being small, contain a variety of nutrients and are great for breakfast.
Chia seeds are rich in fiber. This grain absorbs water and forms a gel-like composition; It then increases the volume in the stomach and makes you feel full for a longer period.
Chia seeds are also high in protein and can slow gastric emptying and lower ghrelin levels. Ghrelin is a hormone that is responsible for stimulating the feeling of hunger.
In a study of 11 adults, it was found that eating bread with chia seeds can reduce appetite and lower blood sugar.
In another 12-week study of 19 people, it was found that consuming 35 grams of chia flour daily could significantly reduce weight and waist circumference.
You can make a breakfast parfait by combining 28 grams of chia seeds with a cup (245 grams) of yogurt in a bowl or jam bowl. To do this, first, let the mixture stand for 30 minutes until the chia seeds are swollen; Then combine it with half a cup (74 grams) of your favorite berries.
Chia seeds can also make a delicious and nutritious combination with tea, smoothies and a mixture of milk and oats.
Oatmeal is a delicious and healthy breakfast, especially if you are looking to lose weight. Oatmeal is low in calories but high in fiber and protein. These two nutrients have a significant effect on appetite and weight loss.
One of the unique benefits of oatmeal is its high content of beta-glucan; Beta-glucan is a type of fiber that can affect everything from immune function to heart health.
According to research, beta-glucan can regulate blood sugar levels and prevent sudden jumps in blood sugar that increase appetite.
A limited study of 14 overweight adults showed that consuming higher amounts of beta-glucan could lead to increased levels of the “Peptide YY“; This hormone affects the regulation of food intake by reducing appetite.
To make an oatmeal breakfast, you can combine a cup of 235 grams with half a cup (74 grams) of berries, 1 tablespoon (7 grams) of ground flaxseed and a handful of almonds to have a nutritious and high-fiber breakfast.
12. Flax Seeds
Flaxseed is rich in dietary fiber (viscose fiber); Dietary fiber is a soluble fiber that forms a gel in the stomach by absorbing water.
According to studies, soluble fiber has a significant effect on reducing the speed of digestion. This helps reduce appetite and reduces calorie intake helps to lose weight.
Adding flaxseed to the diet has a significant effect on appetite control and weight loss. A limited study has shown that consuming a drink prepared with flaxseed compared to a drink containing sugar can increase the feeling of satiety and reduce appetite.
Another study of 18 men found that eating a loaf of bread with flaxseed fiber could reduce appetite and make you feel fuller than regular bread.
Flaxseed is very popular. It can be used in a variety of ways. Ground flaxseed can be eaten with cereal or used to thicken breakfast smoothies; Flaxseed can also be mixed with water to increase fiber intake.
Nuts have a good combination of fiber, protein and fats that are good for the heart. This makes them a great option to add to breakfast.
A one-year study of 169 people found that adding nuts to the Mediterranean diet could dramatically reduce waist size.
In another study of 65 adults, the effect of a low-calorie diet with 84 grams of almonds per day was compared with that of a low-calorie diet with complex carbohydrates. Both diets contained equal amounts of protein and calories. However, at the end of this 24-week study, people on an almond diet lost 62 percent more weight and 56 percent more fat than the other group.
Remember that nuts have a high caloric density, which means they have a higher calorie ratio than their weight; Therefore, limit their consumption to 28 grams per meal to prevent increasing your calorie intake.
You can combine nuts with yogurt, cottage cheese or homemade granola to have a nutritious and filling breakfast.
Starting your day with a proper breakfast can have a dramatic effect on weight loss. Eating the right foods for breakfast can reduce your appetite throughout the day and make it easier for you to reach your weight loss goals.
Remember that following a weight loss diet does not end with just a healthy breakfast. But you must use complete and nutritious foods in other meals of the day to increase your health and take steps to lose weight.
Warning: This article is for educational purposes only and you should consult your doctor or specialist to use it.
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