PT Heath Life – A healthy breakfast or a varied breakfast will help you lose weight. Nutrition experts recommend that, to start your day, you should not ignore the 5 foods below if you want to lose weight quickly.
How to lose weight without having to fast , but still have enough nutrients for an active day, that’s when you need to eat breakfast, even a healthy, nutritious breakfast . A healthy breakfast will help you maintain energy, limit hunger and thereby lose weight. Research shows that people who eat breakfast regularly tend to be leaner and are more successful at losing weight . People who regularly eat breakfast maintain their weight longer than those who skip breakfast.
Furthermore, people who eat breakfast often get more important nutrients, like fiber and vitamins. A healthy and balanced breakfast will provide a mix of protein, complex carbohydrates, fiber and healthy fats to keep you full and energized all day.
If you are wondering what to eat for breakfast to lose weight, look no further, below are the 5 best healthy foods to eat for breakfast that will help you lose weight and the reasons why. Good for your weight loss process:
1. Raspberries
One cup of raspberries provides 8 grams of fiber (more than double what’s in a cup of strawberries and about the same as a cup of beans). What’s the secret in that fiber? Recent research in the Journal of Nutrition confirms that eating more fiber is a way to prevent weight gain, and even aid in weight loss. Over the course of a two-year study, researchers found that increasing fiber intake by 8 grams per 1,000 calories resulted in about 4 1/2 pounds of weight loss.
2. Oatmeal
Does oatmeal help you lose weight? It’s definitely possible! The reason oatmeal can help you lose weight is because it is high in fiber, which helps you feel full longer. Second, a 2016 study found that a breakfast made with “slow-release” carbohydrates like oatmeal or whole grains three hours before exercise may help you burn more fat.
Why does eating oatmeal help you lose weight? Scientists say that eating “slow-release” carbohydrates does not raise blood sugar levels as much as eating refined carbohydrates like those found in toasted white bread. Oats also help keep insulin levels from skyrocketing because insulin is a warning that your body is storing fat. Therefore, lower blood sugar levels can help you burn fat .
3. Yogurt is a good food for weight loss
A recent report published in the New England Journal revealed which foods are positively associated with weight change, including the top 5 foods that promote weight loss, yogurt being one of all! Eating yogurt not only adds more beneficial bacteria to the body, but the protein in yogurt can also help you feel full longer, thereby losing weight.
Protein generally takes longer to digest than simple carbohydrates. That’s why many people often choose drinks supplemented with whey protein to lose weight. People who continuously use this drink say they feel less hungry than people who use carbohydrates for breakfast. Natural protein from yogurt and other dairy products fills the body for longer and takes longer to digest than eating carbohydrate-rich foods.
For the most effective weight loss, you should reduce energy – calories and added sugars by choosing plain yogurt, which can be sweetened with fresh fruit.
4. Peanut butter
Nuts contain lots of protein and fiber to help you stay full longer , which is how to help you lose weight. That’s because peanut butter in particular and all nuts in general provide healthy fats, fiber and protein, as well as a variety of nutrients to meet your performance needs. Nuts were once thought to be high in calories and fat, but if you eat them in small doses they are good for your health. For example, 2 tablespoons of peanut butter have just under 200 calories, 7 grams of protein and 2 grams of fiber — very suitable and nutritious for a perfect breakfast.
You can spread a spoonful or two of peanut butter on whole-wheat toast – another “slow-release” carbohydrate, or add nuts to your oatmeal (also another “slow-release” carb). for a balanced breakfast.
5. Eggs are the perfect breakfast dish for people who want to lose weight
One large egg has 6 grams of protein and 72 calories. Compared to carbohydrates and fats, protein keeps you full longer. One study found that people who ate eggs for breakfast felt fuller longer and lost twice as much weight as those who ate the same number of calories from a bagel for breakfast.
And in particular, eating only egg whites will help you reduce your calorie intake because the amount of protein in egg whites is more than the yolk, helping you feel full longer. Therefore, eggs are a very good choice for breakfast. However, egg yolks are rich in healthy nutrients, like calcium and the eye-protecting antioxidants lutein and zeaxanthin.
Even so, yolks are rich in fat, containing lots of cholesterol and essential fatty acids. Scientists have recently conducted many studies showing that cholesterol in foods in a healthy diet is not harmful to heart health and they suggest that eating a whole egg every day is good for most people. .
