When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Eating the wrong foods can amplify your cravings and set you up for failure before the day even
When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Eating the wrong foods can amplify your cravings and set you up for failure before the day even begins. Conversely, filling up on good foods can reduce cravings and keep you feeling full until lunchtime to minimize snacking and make weight loss easier. So, without further ado, let’s dive into this blog and learn about some breakfast food that you have to try.
1. Eggs
High in protein and rich in important vitamins and minerals, such as selenium and riboflavin, eggs are a nutritional powerhouse. Thanks to their high protein content, eggs can reduce appetite when eaten for breakfast. This significantly promotes weight loss. For example, a study of 30 overweight women showed that eating eggs for breakfast significantly increased satiety and reduced food intake later in the day. Similarly, another study of 152 adults showed that replacing a bread-based breakfast with eggs resulted in 65% greater weight loss and a 34% greater decrease in waist circumference over an eight-week period.
2. Wheat germ
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium. It is also rich in fiber, with nearly 4 grams of fiber per 28-gram serving. Studies show that increasing fiber intake from whole grains can promote weight loss. One study followed more than 27,000 men over an eight-year period and found that higher consumption of cereal fiber was associated with a lower risk of weight gain.
3. Bananas
High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your morning sweet tooth. A medium banana contains just over 100 calories but 3 grams of dietary fiber. That’s up to 12% of your daily fiber needs in one sitting.
Fiber helps slow down the emptying of the stomach to reduce cravings and keep you feeling fuller longer. Numerous studies have shown that increased fiber intake from fruits and vegetables is associated with increased weight loss. In addition, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine do not digest.
4. Berries
Berry varieties such as strawberries, blueberries, blackberries, and raspberries are all incredibly nutrient-dense. This means they are low in calories but high in essential nutrients. In addition to providing many important vitamins and minerals, berries are high in fiber. This can reduce hunger and food consumption.
In fact, one study of 12 women showed that swapping a high-sugar afternoon snack for a serving of mixed berries reduced caloric intake later in the day by an average of 133 calories. Another study of 133,468 adults showed that each daily serving of berries was associated with a 0.5 kg weight loss over a four-year period.
5. Coffee
Some studies have shown that your morning cup of coffee can make you lose a lot of weight. Because of its caffeine content, coffee can help with weight loss by boosting metabolism and fat burning. According to a small study of eight men, caffeine consumption increased metabolism by 13% and improved fat breakdown.
Another, larger study of 58,157 adults found that coffee can help control weight over the long term, as increased coffee consumption was associated with less weight gain over a 12-year period. While coffee alone can’t make up a balanced breakfast, you can easily pair it with your favorite foods for a healthy breakfast to enhance your morning meal. Just be sure not to overdo the sugar or cream. They add calories and negate some of the potentially healthful properties of coffee.
Looking for help?
What better way to start your day than with delicious flat white coffee and a smile? Table 55 is a pizza restaurant in Seaford inviting everyone to enjoy great pizza, their delicious and freshly brewed coffee, and other delectable dishes.
They also offer reliable and quick pizza takeaway services, so place your order with them now and pick up your piping hot pizza from our restaurant. Browse through their menu to see which other delicacies are waiting for you. If you have to taste something there, though, it is their coffee; it is the place to be as a coffee lover.