Eating a morning meal is a healthy habit especially if you’re watching your weight. Here’s why: research shows that regular breakfast eaters tend 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.
So what are some of good choices to add to your breakfast routine?
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 study in the Journal of Nutrition reported that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (eg: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels help you burn fat.
A cup of raspberries delivers 8 grams of fiber and helps stabalize hormones. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in roughly 4 ½ pounds of weight lost.
A report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss and you guessed it, Yogurt was one of them. The protein in yogurt will give an extra edge if you’re looking to get leaner. Save calories and unnecessary sugar (which is a main cause of weight gain) by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit (maybe raspberries?).
4. Peanut Butter/Nuts
Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. Try a tablespoon or two of peanut butter onto whole-wheat toast (a “slow-release” carbohydrate), or you could add nuts to your oatmeal (another “slow-release” carb).
Eggs deliver protein, which can help hold you over until lunch. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
6. Believe in yourself.
Love yourself. Be whole. You know you already are.
Stay away from refined carbohydrates.
Stay away from Sugar.
Increase Fiber Intake.
Drink plenty of water.
Don't skip breakfast.
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We know you’re careful about what you eat at meal times—lots of veggies, healthy protein, complex carbs. But snack time can be tricky because many “healthy” snack bars out there are loaded with sugar and calories or packed with preservatives and other ingredients concocted in a lab, not a kitchen.
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