Daily intake of morning meal is a healthy habit to control weight. Researchers have proven that subjects who consume their morning meal daily tend to look slimmer and can effortlessly attain their weight loss target. Apart from losing weight from dieting, one can keep it off by taking breakfast regularly. Moreover, people taking morning meals tend to receive sufficient number of riboflavin, vitamins A and C, nutrients, calcium, iron, fiber, and zinc. Consumption of breakfast cereal is effective in managing fat content in the system. The fortified cereals lack dietary cholesterol when taken along with naturally nutrient-rich fruits, vitamins and minerals. It sounds boring to take cereal breakfast daily and for a change it is advised to mix up the morning meal with some of the below mentioned foods that aid in weight loss.
1. Oatmeal
Oatmeal encourages weight loss in two ways. First, it is fully loaded with fiber and creates stomach fullness for longer duration of time. Second, a recent study suggests that intake of breakfast containing "slow-release" carbohydrates, as in case of oatmeal or bran cereal 2 to 3 hours before exercise can burn excess of fat. This is because the "slow-release" carbohydrates do not spike blood glucose levels as high when compared to refined carbohydrates. In addition, the insulin levels also do not spike as high as the insulin signals the body to store fat and low blood glucose levels can burn fat. One can prefer taking a warm bowl of (rolled or steel cut oats) oatmeal. One can add a dried fruit for little sweetness. A touch of honey or applesauce or brown sugar can also be used.
2. Berries
A healthy breakfast meal should include berries of all kinds including blueberries, cranberries, strawberries, blackberries and raspberries. These fruits can be added to an oatmeal, cold cereal, yogurt, pancakes or French toast. Berries abundantly contain are anti-inflammatory compounds, referred to as anthocyanins, which are effective in preventing diabetes, heart disease and improve eyesight and short-term memory. Dieters can prefer taking a cup of raspberries, which delivers up to 8 grams of fiber. Recent research suggests that adequate intake of fiber can encourage weight loss and prevent weight gain. The researchers have demonstrated that boosting fiber intake by 8 grams for every 1,000 calories promoted weight loss by up to 4 pounds.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt has a hunger suppressant action induced by its. It is highly recommended when compared to a traditional yogurt. It helps to overcome food cravings or mid-morning hunger pangs. Yogurt helps to get leaner as it contains a specific protein that promotes fitness. According to researchers, yogurt intake and other dairy products are rich sources of whey protein, which hastens weight loss. Additionally, people taking whey protein are more likely to gain 7 percent more lean muscle mass. Yogurt is a best alternative for unnecessary sugary items as it helps to save calories.
4. Eggs
Eggs are highly recommended for dieters as they deliver adequate protein when compared to fat and carbohydrates. Moreover, protein creates stomach fullness by keeping one satisfied longer. A study claims that dieters who took eggs for breakfast felt fuller for long duration and refrained from food cravings. They lost twice more weight when compared to those who received the same amount of calories through a bagel for breakfast.
5. Peanut butter
The Harvard researchers have reported that nuts are also one among the top most foods that hasten weight loss. One can prefer taking one to two tablespoons of peanut butter to a whole-wheat toast, which is a "slow-release" carbohydrate. Alternately, one can also prefer include nuts to an oatmeal breakfast, which is another "slow-release" carb.
6. Cottage Cheese
It is advised to take low at cottage cheese with a fresh fruit for morning meal. It makes one feel fuller for longer period of time. About 16 g of protein is loaded in cottage cheese, which avoids hunger and includes only about 1 g of fat.
7. Flaxseeds
One can sprinkle flaxseeds to an oatmeal, yogurt, or blend it to a muffin batter or morning smoothie. Flaxseeds are highly powered seeds that are loaded with more fiber, omega-3 fat, and protein.
8. Whole grain cereal
Cereal Mostly Whole Grain An ideal breakfast contains a bowl of whole grain cereal mixed with skim milk or low-fat milk. One should avoid taking whole grain cereals that contain high calories and sugar by preferring some of the popular brands that have reigned as supreme cereal foods.
1. Oatmeal
Oatmeal encourages weight loss in two ways. First, it is fully loaded with fiber and creates stomach fullness for longer duration of time. Second, a recent study suggests that intake of breakfast containing "slow-release" carbohydrates, as in case of oatmeal or bran cereal 2 to 3 hours before exercise can burn excess of fat. This is because the "slow-release" carbohydrates do not spike blood glucose levels as high when compared to refined carbohydrates. In addition, the insulin levels also do not spike as high as the insulin signals the body to store fat and low blood glucose levels can burn fat. One can prefer taking a warm bowl of (rolled or steel cut oats) oatmeal. One can add a dried fruit for little sweetness. A touch of honey or applesauce or brown sugar can also be used.
2. Berries
A healthy breakfast meal should include berries of all kinds including blueberries, cranberries, strawberries, blackberries and raspberries. These fruits can be added to an oatmeal, cold cereal, yogurt, pancakes or French toast. Berries abundantly contain are anti-inflammatory compounds, referred to as anthocyanins, which are effective in preventing diabetes, heart disease and improve eyesight and short-term memory. Dieters can prefer taking a cup of raspberries, which delivers up to 8 grams of fiber. Recent research suggests that adequate intake of fiber can encourage weight loss and prevent weight gain. The researchers have demonstrated that boosting fiber intake by 8 grams for every 1,000 calories promoted weight loss by up to 4 pounds.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt has a hunger suppressant action induced by its. It is highly recommended when compared to a traditional yogurt. It helps to overcome food cravings or mid-morning hunger pangs. Yogurt helps to get leaner as it contains a specific protein that promotes fitness. According to researchers, yogurt intake and other dairy products are rich sources of whey protein, which hastens weight loss. Additionally, people taking whey protein are more likely to gain 7 percent more lean muscle mass. Yogurt is a best alternative for unnecessary sugary items as it helps to save calories.
4. Eggs
Eggs are highly recommended for dieters as they deliver adequate protein when compared to fat and carbohydrates. Moreover, protein creates stomach fullness by keeping one satisfied longer. A study claims that dieters who took eggs for breakfast felt fuller for long duration and refrained from food cravings. They lost twice more weight when compared to those who received the same amount of calories through a bagel for breakfast.
5. Peanut butter
The Harvard researchers have reported that nuts are also one among the top most foods that hasten weight loss. One can prefer taking one to two tablespoons of peanut butter to a whole-wheat toast, which is a "slow-release" carbohydrate. Alternately, one can also prefer include nuts to an oatmeal breakfast, which is another "slow-release" carb.
6. Cottage Cheese
It is advised to take low at cottage cheese with a fresh fruit for morning meal. It makes one feel fuller for longer period of time. About 16 g of protein is loaded in cottage cheese, which avoids hunger and includes only about 1 g of fat.
7. Flaxseeds
One can sprinkle flaxseeds to an oatmeal, yogurt, or blend it to a muffin batter or morning smoothie. Flaxseeds are highly powered seeds that are loaded with more fiber, omega-3 fat, and protein.
8. Whole grain cereal
Cereal Mostly Whole Grain An ideal breakfast contains a bowl of whole grain cereal mixed with skim milk or low-fat milk. One should avoid taking whole grain cereals that contain high calories and sugar by preferring some of the popular brands that have reigned as supreme cereal foods.
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