What foods should be included in a healthy breakfast for weight control?
It is said, ‘Eat breakfast like a king’. That is, breakfast should be eaten like a king, lunch like a prince, and dinner like a pauper. Nutritionists also give more importance to breakfast. But many skip breakfast to lose weight. However, it should not be done at all! Skipping breakfast in the morning can lead to hunger and overeating. So breakfast cannot be skipped and must be eaten healthily. Just as a healthy breakfast is essential for weight control, it also keeps you energetic throughout the day. Today’s feature is arranged with some ideas on how to make breakfast healthy. Let’s find out which foods make breakfast healthy.
Healthy breakfast for weight control
There is no comparison to a healthy breakfast for staying healthy. Which foods should be eaten in the morning? Let’s find out.
Eggs
One egg contains 6 grams of protein and 72 calories. Protein keeps the stomach full for longer. A study found that eggs keep hunger at bay longer than any other breakfast. You can include 2 eggs with bread in the breakfast list. You can eat them either boiled or fried. Add vegetables of your choice (boiled or fried) along with them. This makes a healthy and delicious breakfast. Keep eggs in your healthy breakfast for weight control.
Yogurt
A report published in the England Journal of Medicine reveals the names of some foods that reduce weight. Yogurt is one of these foods. It is one of the sources of protein, which fulfills the protein requirements of the body and keeps the stomach full for a long time. Mix a cup of yogurt with some fruit and chia seeds to make a great healthy breakfast.
Oats
Many people have oats for breakfast to lose weight. Do oats really reduce weight? Yes! They help in weight loss in two ways. One, they contain a lot of fiber, which will keep you from feeling hungry for long. Two, oatmeal is a slow-release carbohydrate. If you have breakfast with oatmeal three hours before any exercise, it will help you burn fat. Slow-release carbohydrates do not spike blood sugar like other carbohydrate-rich foods do. In particular, oats contain beta glucan, a fiber that does everything from improving the body’s immune function to keeping the heart healthy. Mix a cup of oats with 1 or 1/2 cups of strawberries, a tablespoon of flaxseeds, some walnuts, and yogurt or milk. That’s it! A tasty breakfast with high fiber is ready. Keep oats in your breakfast for weight control.
Bananas
High-fiber and low-calorie bananas are much healthier than any sugary breakfast. A medium-sized banana contains 100 calories and 3 grams of fiber. Fiber keeps you full for longer and keeps you from eating carbs. Bananas can be eaten with yogurt or oatmeal. Or a banana smoothie can be a great breakfast partner.
Peanut Butter
Nuts are one of the best sources of protein and fiber. Peanut butter contains healthy fats, fiber, and protein, which help in weight loss. Although almonds are said to be one of the sources of high calories and fat, peanut butter is beneficial for health. Two tablespoons of peanut butter have 200 calories, 7 grams of protein, and 2 grams of fiber, which will keep you full for longer. Peanut butter with brown bread can be a healthy breakfast.
Chia Seeds
Small but powerful, this ingredient can be a part of your breakfast. High-fiber chia seeds absorb water and expand in the stomach, which will keep you from feeling hungry for a long time. Our stomach releases a hormone called ghrelin, which sends hunger signals to the brain. Then the brain tells us to eat. Chia seeds reduce the release of this hormone, which reduces appetite. Besides, the omega-3 fatty acids in them are very beneficial for heart health and protect against several other diseases including heart attack.
Coffee
Some studies have shown that a cup of coffee in the morning helps in weight loss. Because coffee contains caffeine, which boosts metabolism and burns fat. A survey found that caffeine increases metabolism by 13% and burns fat. A study of 58,157 people found that those who drank coffee daily (coffee without sugar, of course) were less likely to gain weight. Sugary coffee can never be an ideal breakfast. So you can drink a cup of coffee without sugar with any healthy breakfast.
Diet control is definitely important for weight control, but skipping breakfast is not a good idea. Eat less, but eat healthy food. Stay healthy everyone, stay well.