Eating a morning meal is a healthy habit if you’re watching your weight. Research shows that regular breakfast eaters have a tendency to be leaner and dieters are more successful at losing weight, and keeping it off, when they eat breakfast. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps this is because they frequently eat cereal, which is full with vitamins and minerals, and fruit, which is naturally nutrient-rich.
A cup of raspberries delivers a whopping 8 grams of fiber. What’s so great about all that fiber? The latest research in the Journal of Nutrition suggests eating more fiber as a way to avert weight gain or even encourage weight loss. Throughout the span of the two-year study, the researchers found that boosting fiber by 8 grams for each 1,000 calories resulted in about 4 ½ pounds of weight lost.
Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent article in the Journal of Nutrition reported that eating a healthy breakfast that is full of “slow-release” carbohydrates, for instance cereals and oatmeal, a few hours before you work out may assist you in burning more fat. Eating “slow-release” carbohydrates doesn’t increase glucose to a level as high as eating refined carbohydrates. In turn, insulin levels don’t spike as high. Because insulin plays a part in signalling your body to store fat, having lower glucose levels may help you burn fat.
The main reason to eat yogurt: the protein in it may provide for you an extra edge if you’re looking to get leaner. When researchers sustained two groups of mice a high-fat eating regimen for 11 weeks, the mice that got water spiked with whey protein packed on 42 percent less weight and nearly a third less muscle to fat quotients than the mice who just drank plain water, despite the fact that they ate generally the same number of calories. The whey eaters gained upto 7 percent in muscle mass – that’s an increase in your weight as well.Decrease your calorie intake with regular consumption of plain yogurt.
Peanuts were also among the top 5 foods that Harvard researchers said promote weight loss. People love to add a tablespoon or two of peanut butter onto whole grain toast, but you could also add peanuts to your oatmeal.
Eggs provide protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Also, during one particular research, dieters who regularly had eggs for breakfast did not feel hungry for a longer time and lost almost twice as much weight as the bagel eaters.
Eating such healthy food for breakfast would mean only one thing – you’ll eat and eat, but never gain weight. It’s the ultimate weight loss solution for people who simply love to eat and can’t live without food. So don’t go on a diet – eat and lose weight.