Breakfast is the most important meal of the day. It is the time when eat after 10 to 12 hours of fasting. This means that it is the first meal of the day that gives your metabolism a kick start. So if you want to shed your excess flab off completely or just lose a couple of pounds for the New Year’s eve, make sure that you eat your breakfast. There are numerous studies that vouch for the weight loss benefits of eating a healthy breakfast.
Read on to know more about how breakfast helps in keeping your weight off and how to make a healthy weight loss breakfast.
Breakfast For Weight Loss: The Scientific Connection
According to a study, eating a healthy breakfast could not just help in weight loss, but makes sure that you keep off the weight you lost on a long term. It was noted that people who had a healthy and heavy breakfast lost more weight than those who ate a carbohydrate-packed breakfast and breakfast skippers.
According to studies, skipping the breakfast triggers a massive dip in the sugar levels, making you feel fatigued and hungry later during the day. This puts you into the vicious cycle of indulging on impulsive snacking as well as consuming large portions of meals for lunch and dinner. People who do not eat their breakfast are more prone to indulging in refined carbohydrates and high fat meals later during the day, that leads to weight loss.
At the same time, a healthy breakfast packed with protein and fiber helps in improving your metabolism levels. Since these food components are digested slowly, it helps you feel full for a longer period of time, cutting down the unwanted cravings and hunger pangs.
A healthy breakfast that contains more of proteins and fiber is also helpful is preventing the sugar levels. This, in turn, will also prevent you from yielding to impulsive snacking. Eating breakfast daily could help in reducing the risk of obesity and insulin resistance by 35 to 50 percent.
How To Eat A Healthy Breakfast For Weight Loss
1. Make It The Largest Meal of The Day!
According to a study, people who ate a heavy and healthy breakfast with about 700 calories had 2.5 times more than those who ate a smaller breakfast if around 200 calories. This is the time when metabolism is the maximum. And, hence you will be able to enjoy a heavy meal that is packed with nutrients.
2. Include Protein In Your Breakfast!
Including protein in your breakfast keeps you satiated for a longer time, thus averting the hunger pangs. According to a study, the protein triggers the synthesis of a specific type of peptide that keeps you fuller and thus, prevent overindulge. Choose a good and quality source of protein to ensure that you are getting the benefits right.
3. Take Care of The Fiber!
Fiber, akin to protein, is essential to maintain the satiety. Aim for including 5 to 10 grams of fiber in your morning meal. Fiber helps in improving your metabolism as well as promote detoxification, two factors that are essential for weight loss.
[ Read: How Fiber Is Important In Your Diet ]
4. Avoid Refined Foods From Your Breakfast!
Quality matters when it comes to eating your breakfast for weight loss. Hence, make sure that your breakfast is free from refined flour, sugar, and all those ready to eat cereals. Choose whole grains rich in fiber and free from sugar and artificial sweeteners to keep your breakfast healthy.
5. Strike A Balance!
A balanced, healthy breakfast is the key to effective weight loss. It should neither be loaded with carbohydrates nor should contain protein alone. You should also refrain from eating fruits alone. Eating carbohydrates and fruits alone could give you a blood sugar rush, which could lead you to indulge in the cravings later on. So make sure you eat a balanced meal rich with complex carbohydrates, protein, and fiber so that you will not fall off the track.
Weight Loss Breakfast Ideas You Should Try Today
Make a smoothie of your choice packed with unsweetened yogurt, fruits, and a dose of additional protein from the nuts and seeds. They taste fabulous and can be prepared very easily.
[ Read: How Yogurt Is Good For You ]
Bananas are good sources of resistant starch and packed with nutrients that could help you feel fuller for a longer time. Blend it with yogurt or skim milk along with generous amounts of almond or peanut butter for a wholesome weight loss breakfast.
[ Read: How Red Banana Benefits To Our Health ]
Eggs are rich in protein and hence an ideal breakfast choice. Choose to make an egg white only omelet or just hard boil them and serve with a good portion of fruits or a veggies salad to keep your energy up during the day.
[ Read: How To Cook A Delicious Egg Omelet ]
Oats porridge served with peanut or almond butter and flavored with a generous does of cinnamon powder and packed with assorted fruits make a complete weight loss breakfast idea.
5. Whole Grain Khichdi
Prepared with broken wheat or oats and moong dal and loaded with vegetables of your choice and flavored with assorted spices seasoned in clarified butter, this one is a classic breakfast delicacy you should try while on a weight loss journey!
So start eating a healthy breakfast and lose weight for a healthier you!