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 promotes weight loss in two ways. Firstly, it contains high fiber content that causes fullness for long period. Secondly, a recent study has proven that consuming breakfast made of "slow-release" carbohydrates such as in oatmeal or bran cereal can promote fat loss, especially when taken 2 to 3 hours before performing exercise. This occurs due to the action of "slow-release" carbohydrates, which prevent sudden surge of blood glucose levels as it occurs as in case of refined carbohydrates. In addition, one can prevent sudden peak of insulin levels because the body is signaled by insulin to deposit fat and maintain low blood sugar levels. Best benefits can be experienced by the intake of a warm bowl of (rolled or steel cut oats) oatmeal combined with a dried fruit for sweetness. Alternately, brown sugar, touch of honey or applesauce can also be added.
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 offers several health benefits as it contains a protein that curbs hunger when compared to a traditional yogurt. It is highly recommended to fend off the mid-morning hunger pangs. Yogurt is a rich source of protein that helps to get leaner. According to researchers, consumption of yogurt and other dairy products contain whey protein naturally. Whey protein is a type of protein that aids in weight loss. In addition, whey protein helps to build lean muscle mass by up to 7 percent. Plain yogurt helps to save calories and is a best substitute for sugary foods.
4. Eggs
Eggs are highly recommended for dieters as one can receive recommended level of protein than from fat and carbohydrates. Moreover, protein creates fullness, curbs hunger for longer period. A study claims that dieters taking eggs for morning meal feel satisfied for long duration and are successful in keeping food cravings at bay. These dieters tend to loose twice more weight than those who had same number of calories through a bagel for breakfast.
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
One can take a low-fat cottage cheese as their breakfast in combination with fresh fruit. It creates stomach fullness and keeps one to keep away from cravings longer. Cottage cheese delivers only a gram of fat and up to 16 grams of protein that helps to cut off hunger 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. Oatmeals
Oatmeal promotes weight loss in two ways. Firstly, it contains high fiber content that causes fullness for long period. Secondly, a recent study has proven that consuming breakfast made of "slow-release" carbohydrates such as in oatmeal or bran cereal can promote fat loss, especially when taken 2 to 3 hours before performing exercise. This occurs due to the action of "slow-release" carbohydrates, which prevent sudden surge of blood glucose levels as it occurs as in case of refined carbohydrates. In addition, one can prevent sudden peak of insulin levels because the body is signaled by insulin to deposit fat and maintain low blood sugar levels. Best benefits can be experienced by the intake of a warm bowl of (rolled or steel cut oats) oatmeal combined with a dried fruit for sweetness. Alternately, brown sugar, touch of honey or applesauce can also be added.
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 offers several health benefits as it contains a protein that curbs hunger when compared to a traditional yogurt. It is highly recommended to fend off the mid-morning hunger pangs. Yogurt is a rich source of protein that helps to get leaner. According to researchers, consumption of yogurt and other dairy products contain whey protein naturally. Whey protein is a type of protein that aids in weight loss. In addition, whey protein helps to build lean muscle mass by up to 7 percent. Plain yogurt helps to save calories and is a best substitute for sugary foods.
4. Eggs
Eggs are highly recommended for dieters as one can receive recommended level of protein than from fat and carbohydrates. Moreover, protein creates fullness, curbs hunger for longer period. A study claims that dieters taking eggs for morning meal feel satisfied for long duration and are successful in keeping food cravings at bay. These dieters tend to loose twice more weight than those who had same number of calories through a bagel for breakfast.
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
One can take a low-fat cottage cheese as their breakfast in combination with fresh fruit. It creates stomach fullness and keeps one to keep away from cravings longer. Cottage cheese delivers only a gram of fat and up to 16 grams of protein that helps to cut off hunger 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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