Breakfast is a big part of losing weight. It is the first meal of the day, and it can determine not only your diet for the rest of the day but also the course of your entire weight loss journey. Even if you don't like to eat first thing in the morning or it's hard to think of healthy diet breakfast ideas, energizing in the morning is a vital part of losing weight.
If you tend to skip it, then you are already setting yourself back.
What is a healthy breakfast for weight loss
If you eat the wrong foods at breakfast, it can also sabotage your efforts on your weight loss journey. What this means is that protein should be prioritized in this meal. Research has shown that a protein-rich breakfast increases satiety hormones more than a breakfast with the same amount of calories, but containing a higher percentage of fats or carbohydrates.
"Instead of eating a breakfast rich in carbohydrates, such as a croissant, grits and a bowl of fruit, switch to a breakfast rich in protein and healthy fats, such as Grits, a piece of fruit, an egg, plain Greek yogurt, along with ground flaxseed,"says Texas nutritionist isosa osagid.
Healthy diet breakfast recipes
Eggs with vegetables
"Meat substitutes that contain soy are all good options for breakfast,"says nutritionist Julie Upton, who is based at the Australian Appetite for Health Foundation.
Upton makes amazing eggs and vegetables that include eggs, vegetarian sausages, bell peppers, tomatoes, and any other vegetables that you enjoy or are only available in the kitchen. If you are on a weight loss journey, then you should definitely keep your plate bright and full of vegetables!
The Centers for Disease Control and Prevention classifies vegetables as low-energy-density foods, which means that they are low in calories but still affect the feeling of satiety, and therefore, of course, they should be included in the diet breakfast schedule.
Numerous studies have shown that vegetables have a significant effect on fat loss. A study published in the American Journal of Clinical Nutrition found that when participants increased their intake of fruits and vegetables, they were not only more likely to lose weight, but also maintain weight loss.
The more vegetables in the diet, the more youthful and fresh they look.
Breakfast burrito breakfast burrito
Burrito breakfast is among the calorie diet breakfasts. This breakfast is full of flavors and healthy nutrients and can help you reach your weight loss goals. Upton recommends breakfast burrito recipes consisting of two eggs and one egg white (or four egg whites) mixed with spinach, mushrooms, chopped tomatoes or sauce, all wrapped in a small whole grain tortilla.
This breakfast from burrito contains all the healthy nutrients you need: protein, vegetables, healthy fats, carbohydrates. Carbohydrates are not a scary thing, actually, says Upton. Adding that she encourages people to eat some carbohydrates for energy.
If you focus on eating a lot of complex carbohydrates, you can see greater success in losing weight. The International Journal of environmental and Public Health Research explains that complex carbohydrates are "derived from whole, unprocessed plant foods," which contain more nutrients, and usually take longer to digest by the body than simple carbohydrates.
Complex carbohydrates not only have greater nutritional value - such as fiber, vitamins and minerals - but are also stored in muscle cells or the liver to give you long-lasting energy until you feel hungry again.
Greek yogurt combo
One of Upton's powerful ways is to create assorted combinations using Greek yogurt with a lot of additives. One of them is the Greek yogurt parfait, which starts with 8 ounces of regular fat-free Greek yogurt, one cup of fresh berries, and half a cup of quick-cooking oatmeal. Layers of fruit, yogurt and oatmeal are mixed in a parfait cup or jar, then two teaspoons of honey or agave are added.
Upton enjoys recommending this recipe precisely because "it's a great combination because Greek yogurt is high in protein and has no added sugar," and both play a big role in weight loss. Diets with less sugar have been observed to show significantly greater weight loss compared to diets without restrictions, according to the British Medical Journal.
Protein pancakes Protein pancakes
Protein pancakes are among the best healthy diet breakfast recipes. With Upton's protein pancakes, you will never want to return to the basic "pancake" mixture again.
The recipe uses a small ripe banana (overripe is better), two eggs (or one egg and two egg whites), a tablespoon of nut butter, a pinch of cinnamon, a drop of vanilla extract or almonds (if desired).
"A good rule of thumb is to try to get 20 to 30 grams of protein at breakfast,"Upton recommends.
Not only is protein very filling, but in terms of weight loss, it can benefit the body in different ways. The American Dietetic Association has found research showing how a protein-rich breakfast can promote healthy weight loss by strengthening and developing muscle mass, giving your body more energy to be physical, and satisfying hunger hormones. In clear terms, protein will help build strong muscles that guide your body in burning more calories just by using energy in doing daily activities, while keeping your stomach full throughout the day.
Open-faced egg sandwich Open-faced egg sandwich
The open-faced egg sandwich of Upton's choice includes two hard-boiled eggs served on top of a light toasted whole wheat English muffin with arugula or spinach, tomato slices and two teaspoons of low-fat butter / light butter. All this with a piece of fresh fruit on its side, and you will be ready to start your day right.
Upton says that eggs can be one of the best foods for weight loss. Eating eggs for breakfast can help calm the frequent appetite and promote significant weight loss, according to one study published in Hormone Research and Pediatrics.
The study saw how the protein-rich content could be more effective for anyone trying to lose weight, due to the positive change in appetite hormones and the regulation of hunger satisfaction.
Cottage cheese with cereals and fruit
Instead of grabbing a regular bowl of cereal with milk, improve your flavors and contribute to your weight loss by reaching for more healthy foods. Upton advises a bowl of cottage cheese with cereals and fruit, using 3/4 cup of low-fat cottage cheese, a quarter cup of Grape-Nuts Fit cereal (which contains six grams of protein in 2/3 cup), one cup of fresh berries.
Cottage cheese is a great source of low-calorie protein, and therefore one of the best ingredients included in a healthy diet breakfast. Cottage cheese is not only ideal to eat in foods for an extra boost of protein (such as pancakes, smoothies, salads and more), but it also has a high source of calcium and B-complex vitamins.
Oatmeal with yogurt
Oats should be at the top of the list of foods to eat when trying to lose weight, and then indispensable in a healthy diet breakfast, according to the Harvard School of public health, due to the fact that it contains special antioxidants that are created by phenolic compounds and phytoestrogens (phytochemicals contained in oats). These antioxidants reduce the effects of inflammation and calm digestion.
Upton suggests oatmeal with yogurt as a healthy weight loss breakfast by including one cup of oatmeal with 1/2 cup of plain skimmed or low-fat Greek yogurt, and one cup of fresh or frozen berries (without added sugar) right on top.
"I like oats because of its high concentration of beta-glucan, a soluble fiber that helps to satisfy you and stabilize blood sugar levels,"Upton adds.
Bananas
Bananas are, of course, one of the most important fruits, and foods in general that are rich in fiber, and they are also low in calories, as it is a major component of a healthy diet breakfast that contains 100 calories. Moreover, bananas help to feel full because of their vital role in filling the stomach due to the fact that they are rich in fiber, and then the person feels full and does not need food. Bananas can be eaten in the morning by adding them to a cocktail, or they can even be eaten alone, or with yogurt or oatmeal.