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. Oatmeal
Oatmeal works in 2 ways to enhance weight loss. First, it is rich in fiber and it creates stomach fullness for longer period. Second, a recently performed study claims that morning meal intake, containing "slow-release" carbohydrates can burn fat in the body. Slow release carbs include oatmeal or bran cereal and they are advised to be taken 2 to 3 hours before pre-workout session. The "slow-release" carbohydrates do not increase blood sugar levels as high as refined carbohydrates. In addition, the surge of insulin levels can be prevented as it promotes fat accumulation, while decreased blood glucose levels can burn excess fat. One should prefer taking 1 serving of (rolled or steel cut oats) oatmeal along with either a dried fruit touch of honey or applesauce or brown sugar for little sweetness.
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 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 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
One can prefer taking a low-fat cottage cheese along with fresh fruit for breakfast. It creates fullness and makes satisfied longer. Cottage cheese is packed with 16 grams of protein that curbs hunger and just 1 gram fat that is enough for the day.
7. Flaxseeds
Flaxseeds can be just sprinkled to a yogurt, oatmeal, or blend it with a breakfast smoothie or a muffin batter. Flaxseeds are highly loaded with seeds that are rich in omega-3 fat, fiber, 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 works in 2 ways to enhance weight loss. First, it is rich in fiber and it creates stomach fullness for longer period. Second, a recently performed study claims that morning meal intake, containing "slow-release" carbohydrates can burn fat in the body. Slow release carbs include oatmeal or bran cereal and they are advised to be taken 2 to 3 hours before pre-workout session. The "slow-release" carbohydrates do not increase blood sugar levels as high as refined carbohydrates. In addition, the surge of insulin levels can be prevented as it promotes fat accumulation, while decreased blood glucose levels can burn excess fat. One should prefer taking 1 serving of (rolled or steel cut oats) oatmeal along with either a dried fruit touch of honey or applesauce or brown sugar for little sweetness.
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 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 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
One can prefer taking a low-fat cottage cheese along with fresh fruit for breakfast. It creates fullness and makes satisfied longer. Cottage cheese is packed with 16 grams of protein that curbs hunger and just 1 gram fat that is enough for the day.
7. Flaxseeds
Flaxseeds can be just sprinkled to a yogurt, oatmeal, or blend it with a breakfast smoothie or a muffin batter. Flaxseeds are highly loaded with seeds that are rich in omega-3 fat, fiber, 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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