Eating breakfast is a healthy habit, especially if you’re watching your weight. Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight when they eat breakfast.
What’s more, people who eat breakfast typically get more of some important nutrients, like fiber and vitamins.
A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.
These are some of the best foods to eat for breakfast to help you lose weight and why they are so good for you.
A cup of raspberries delivers a whopping 8 grams of fiber which is more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans.
What’s so great about all that fiber? Recent suggests eating more fiber as a way to prevent weight gain or even encourage weight loss.
Over the course of the two-year study, researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight loss.
Cereal can be tricky because there are so many different kinds out there. However, something with at least 5 grams of fiber and less than 5 grams of sugar is probably the best bet.
The best bet then is going for whole-grain or bran cereals (such as shredded wheat), which as an added bonus, are often fortified with riboflavin, folic acid, and other essential nutrients.
Top off your bowl with skim milk and fruit for the complete package, whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.
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 shows that a breakfast made with ‘slow-release’ carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat.
This is because eating ‘slow-release’ carbohydrates don’t spike blood sugar as high as eating refined carbohydrates. In turn, insulin levels don’t spike as high because insulin plays a role in signaling your body to store fat, and having lower blood sugar levels may help you burn fat.
A recent report published in the New England Journal of Medicine and Out of Harvard revealed which foods are correlated with weight change, including the top five foods that promote weight loss.
Yogurt was one of them! Another reason to eat yogurt is that the protein in it may give you an extra edge if you’re looking to get leaner.
Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about four pounds more and about an inch more from their waists over six months and felt less hungry than people given a carbohydrate shake instead.
Are you really trying to lose weight? Eating half a grapefruit before each your meal may help you slim down faster, thanks to the fruit’s fat-burning properties and its beneficial effect on blood sugar and insulin levels.
Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.
For a well-rounded breakfast, pair it with protein such as yogurt or an egg but endeavour to check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.
There’s nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit, especially when they’re still a touch green, is one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.
That espresso doesn’t just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer.
Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits.
Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.
Green Tea has a pretty impressive résumé of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it’s also a rich source of the immunity-boosting antioxidants known as catechins.
Green Tea provides antioxidants and is the healthiest of all tea. Research suggests that drinking five cups a day can increase your body’s metabolism and help you lose more weight around the middle.
Carbohydrates are a breakfast mainstay, but the type of carbohydrates you choose can make a big difference in the overall health of your meal.
The simple rule to remember is that whole wheat and other whole grains, whether they’re found in bread or toast, contain more fiber and nutrients than their white, refined counterparts.
As its name suggests, watermelon is an excellent way to hydrate in the morning. What’s less well known is this juicy fruit is among the best sources of lycopene, a nutrient found in red fruits and vegetables that are important for vision, heart health, and cancer prevention.
Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in.
Fresh squeezed orange juice is a classic morning beverage, but that doesn’t mean it can’t be improved on. For even more nutritional benefit, you’ll want to opt for a store-bought variety that’s fortified with vitamin D.
Along with fatty fish and fortified milk, the fortified orange juice is one of the few dietary sources of the sunshine vitamin, higher levels of which have been linked to a lower risk of osteoporosis, depression, and certain cancers.
One large egg has six grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer.
People who eat eggs for breakfast feel fuller longer and lose more than twice as much weight as those who get the same amount of calories from a bagel for breakfast.
And while just eating egg whites will help you save calories, you’ll also lose half the protein (about three grams is in the yolk), which helps make eggs a powerhouse choice for breakfast.
Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants, lutein and zeaxanthin.
Yolks are a significant source of dietary cholesterol. But dietary cholesterol isn’t such a heart-healthy villain anymore and researchers think that for most people eating one whole egg daily is fine.
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