Breakfast is the most important meal of the day, but do any of us know why?
Besides the fact that breakfast foods are far superior to the other two meals of the day, Your body benefits when you grab some food before you leave to start the day. Studies have shown that eating shortly after waking up can help boost your metabolism, decrease hunger levels later in the day, combat fatigue, and give you extra energy throughout the day. When choosing a healthy breakfast, try to include foods from a variety of food groups. Having a meal with all types of macronutrients, including carbohydrates, proteins, and fats, will help you stay full and satisfied. Whole-grain carbohydrates commonly eaten for breakfast include whole grains, oatmeal, and whole-grain bread. Foods like eggs, peanut butter, nuts, and low-fat dairy are excellent choices, as they have healthy proteins and fats.
Healthy Breakfast Foods
The protein and fat in eggs help maintain your energy levels, keeping you satisfied longer, and reducing the need for a mid-morning snack. Eggs contain all the essential amino acids that we must obtain from our diets. While it is true that eggs contain a significant amount of cholesterol, the ancient cholesterol-eating formula that affects blood cholesterol levels has been disproved. Therefore, there is no need to worry about eating eggs, which increases the risk of heart disease.
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium. It’s also high in fiber, with almost 4 grams of fiber in every 1-ounce serving. Studies show that increasing fiber intake from cereals can benefit from weight loss.
In one study, eating a fiber-rich cereal reduced appetite and food intake, as well as helped stabilize blood sugar after a meal.
Try using a wheat germ as oatmeal dressing, smoothies, or yogurt bowls to add a little crunch and a little extra fiber to your breakfast.
High in fiber but low in calories, bananas are an excellent alternative to sugary breakfast cereals to satisfy those with a sweet tooth first thing in the morning. A medium banana has just over 100 calories but contains 3 grams of dietary fiber, eliminating up to 12% of your daily fiber needs in one shot. Fiber helps slow stomach emptying to curb cravings and make you feel full longer (8Trusted Source).
Multiple studies have found that increasing your fiber intake from fruits and vegetables is associated with increased weight loss (9Trusted Source, 10Trusted Source). Also, unripe bananas are a good source of resistant starch, a type of starch that is not digested by the stomach and small intestine.
Bananas can be enjoyed alone or sliced as a dressing for yogurt, cottage cheese, or oatmeal. You can also add unripe green bananas to your morning smoothie for a healthy dose of hardy starch.
Creamy, delicious, and satisfying, yogurt is an excellent addition to a weight loss diet. In particular, Greek yogurt offers the right amount of protein in every serving, making it an ideal breakfast for weight loss.
A study of 20 women found that eating protein-rich yogurt as a snack decreased hunger levels and reduced food intake by 100 calories later than unhealthy snacks like chocolate and cookies. Try combining a cup of Greek yogurt with mixed fruits, chia seeds, or wheat germ for an exceptionally nutritious breakfast.
Smoothies are a quick and easy way to get a concentrated dose of nutrients, but they also work as a convenient breakfast that can accelerate weight loss. Since you can customize your ingredients, you can tailor your drink to your personal preferences. Filling your smoothies with low-calorie vegetables and fruits can increase your fiber intake to help you feel full longer.
Add protein-rich ingredients like nuts, seeds, or protein powder to promote satiety and fight cravings. Keep in mind that smoothies can quickly turn into calorie bombs if you overdo high-calorie ingredients. Enjoy your smoothie throughout the morning to resist snacking and fight cravings.
Berry varieties like strawberries, blueberries, blackberries, and raspberries are incredibly nutrient-dense, meaning they are low in calories but packed with essential nutrients. Besides providing many vital vitamins and minerals, berries are high in fiber, which can reduce hunger and food intake. Add berries to your morning smoothie, oatmeal, or yogurt to take advantage of its unique weight-loss benefits.