Breakfast has always been considered the most important meal of the day because it provides the body with the necessary energy to wake up. Having said that, did you know that you can prepare breakfast foods to lose weight? In fact, depending on the foods that you combine, this meal can be a key factor in the weight loss process.
When eating a balanced diet and reducing body fat, the first food that is eaten after a prolonged period of fasting is very important. This way we’ll be able to correctly choose our foods the rest of the day.
At breakfast we should consume between 25 and 35 percent of the calories that are burned throughout the day. This means that a balanced breakfast would have to contain between 400 and 450 calories of the 2000 that that we should consume daily.
A study conducted by scientists at the University of Missouri concluded that eating breakfast increases the ghrelin hormone. It also increases the levels of chemicals in the brain associated with appetite. This gives the sensation of feeling full that allows the feeling of hunger and decreases cravings.
It’s because of this that eating a balanced breakfast can be an asset in reaching our ideal weight. It should be loaded with needed nutrients and eaten in adequate portions.
Breakfast Foods to Lose Weight Effectively
A good breakfast to lose weight should include:
- between 10 and 15 grams of fat
- 25 grams of fiber
- from 13 to 20 grams of protein
Experts recommend including vitamins, minerals and specific carbohydrates. Based on this beginning we recommend 5 essential breakfast foods to lose weight and to keep you satisfied.
1. Oatmeal
Eating oatmeal, the first thing in the morning is an excellent choice to take care of our figure while eating a balanced breakfast.
This means eating a cereal low in calories. This provides us a great amount of B vitamins, minerals and unsaturated fats, which in turn provide an important quantity of energy to the body. This balances out the physical and mental effort that is put forth throughout the day.
Oatmeal is composed of 25% protein, an element vital for the formation of muscle mass. In addition, it contains a fiber called beta-glucan, which decreases cholesterol and satisfies the sensation of hunger.
Added to this is the fact that it controls levels of sugar in the blood. Likewise, it functions as a purifier to liberate toxins contained in the intestines. It also removes fat from the arteries.
2. Eggs
Eggs are versatile. Their composition (full of vitamins, minerals and protein) provide high levels of energy in the body. At the same time, they regulate the appetite during the day and lessen the sensation of huger.
Also, eggs are fundamental when it comes to having a balanced diet. In fact, they help the body maintain muscle mass during weight loss.
This food contains a nutrient called choline, which stimulates brain activity and improves cardiovascular function. In fact, a study at the University of Eastern Finland classified eggs as one of the foods that aids in memory and prevents Alzheimer’s Disease.
3. Coffee
Coffee offers multiple benefits to our brain function if consumed during the first hours of the day. The most important aspect is that it improves our memory, mood, and focus.
Also, it contains a great quantity of caffeine. Because of this, it’s a key component in weight loss since it stimulates nervous system functions that in turn stimulate the elimination of adipose tissues.
4. Green tea
Green tea is a drink that is low in calories, which makes it ideal to drink at breakfast. It is especially beneficial for its antioxidant epigallotatechin gallate. This helps to protect the heart, accelerate metabolism and burn fat.
An article published in the European Journal of Nutrition was about an experiment done by a group of nutritionists. It determined that people who drink at least 2 cups of green tea per day have less body fat and a smaller waist.
5. Dried fruit
Dried fruit is an antioxidant that contains minerals, healthy fat, protein and fiber. Due to this, it is capable of controlling levels of cholesterol in the blood and helping supply energy to the body.
The benefit of dried fruit is that it satisfies hunger. Nevertheless, this food has a high calorie content. So, it should be consumed moderately, between 15 and 20 grams per day.
As we see, there are various breakfast foods to lose weight. Remember the point in this process is to maintain a balanced diet. When in doubt, consult a physician.
