Intake of morning meal is a healthy habit for weight control. Research has proven that subjects who take breakfast regularly tend to be leaner and are successful at achieving weight loss. Apart from losing weight through diet plan, people who eat breakfast can effortlessly keep it off. Moreover, people who take breakfast get adequate nutrients, fiber, calcium, riboflavin, vitamins A and C, iron and zinc. Intake of breakfast cereal helps to manage fat level and dietary cholesterol as it cereals are fortified with naturally nutrient-rich fruits, vitamins and minerals. Daily intake of cereal for breakfast can sound monotonous at times and one can try mixing up the morning meal with some of the below mentioned foods that promote weight loss.
1. Oatmeals
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 morning meal includes all types of berries such as strawberries, blueberries, cranberries, blackberries and raspberries. These berries can be incorporated to an oatmeal, yogurt, cold cereal, pancakes or French toast. Berries are rich in anti-inflammatory compounds, called as anthocyanins, which prevent heart disease, diabetes, improve eyesight and short-term memory. People on diet are advised to take 1 serving of raspberries as it supplies fiber by up to 8 grams. Recent researchers claim that recommended intake of fiber promotes weight loss and avoids weight gain. The clinical studies have demonstrated that increasing the fiber consumption by 8 grams per 1,000 calories causes weight loss by up to 4 pounds.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt contains more hunger suppressant protein when compared to a traditional yogurt. It works best to keep the mid-morning hunger pangs at bay. Yogurt contains a protein that makes one to get leaner. According to researchers, intake of yogurt and other dairy products naturally supplies whey protein, a type of protein that promotes weight loss. In addition, the subjects who took whey protein gained more lean body mass by up to 7 percent. One can get rid of unnecessary sugar and save calories by taking plain yogurt.
4. Eggs
Eggs are highly advised to dieters as they contain necessary protein than fat and carbohydrates. Moreover, one can feel fuller for longer period by taking protein. A research study claims that dieters who consume eggs for breakfast experienced no appetite for food and refrained from food cravings. They also lost their weight twice more than those who received the same number of calories through a breakfast bagel.
5. Peanut Butter
The Harvard researchers claim that nuts top the list of weight loss promoting foods. It is advised to take one to two tablespoons of peanut butter along with a whole-wheat toast, which is a "slow-release" carbohydrate. Alternately, one can 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. Oatmeals
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 morning meal includes all types of berries such as strawberries, blueberries, cranberries, blackberries and raspberries. These berries can be incorporated to an oatmeal, yogurt, cold cereal, pancakes or French toast. Berries are rich in anti-inflammatory compounds, called as anthocyanins, which prevent heart disease, diabetes, improve eyesight and short-term memory. People on diet are advised to take 1 serving of raspberries as it supplies fiber by up to 8 grams. Recent researchers claim that recommended intake of fiber promotes weight loss and avoids weight gain. The clinical studies have demonstrated that increasing the fiber consumption by 8 grams per 1,000 calories causes weight loss by up to 4 pounds.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt contains more hunger suppressant protein when compared to a traditional yogurt. It works best to keep the mid-morning hunger pangs at bay. Yogurt contains a protein that makes one to get leaner. According to researchers, intake of yogurt and other dairy products naturally supplies whey protein, a type of protein that promotes weight loss. In addition, the subjects who took whey protein gained more lean body mass by up to 7 percent. One can get rid of unnecessary sugar and save calories by taking plain yogurt.
4. Eggs
Eggs are highly advised to dieters as they contain necessary protein than fat and carbohydrates. Moreover, one can feel fuller for longer period by taking protein. A research study claims that dieters who consume eggs for breakfast experienced no appetite for food and refrained from food cravings. They also lost their weight twice more than those who received the same number of calories through a breakfast bagel.
5. Peanut Butter
The Harvard researchers claim that nuts top the list of weight loss promoting foods. It is advised to take one to two tablespoons of peanut butter along with a whole-wheat toast, which is a "slow-release" carbohydrate. Alternately, one can 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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