Want to Lose Weight?
Here are 5 Healthy Breakfast Foods from a list of 14 I found on Healthline.Com
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.
Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.
For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.
From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.
SUMMARY: Eggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
High in fibre but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fibre needs in one shot.
Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
SUMMARY: Bananas are high in fibre, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.
Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.
In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.
One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.
Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.
SUMMARY: Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.
Some studies have found that your morning cup of joe could bring big weight loss benefits.
Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.
According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown.
While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.
Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.
SUMMARY: Coffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.
High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.
They’re also an excellent source of fibre — just one cup (177 grams) provides up to 21% of your daily needs.
One study in 83 women showed that a high-fibre, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference.
They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily.
Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.
SUMMARY: Kiwis are high in fibre, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily.
I've listed just 5 of the benefits above. You can read much more about the full Healthy Breakfast Foods that can help you lose weight at the following website: https://www.healthline.com/nutrition/weight-loss-breakfast-foods Written by Rachael Link, MS, RD on September 3, 2018