The three Finest Breakfasts for Weight Loss

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The 3 Best Breakfasts for Weight Loss

If you really want to start the day off well and optimize your chances of weight loss over the next few weeks, check out these 3 best weight loss breakfasts. Not only does this help us stay satisfied for hours, but it can also help boost our metabolism.

“The body uses a lot of energy stores for growth and repair during the night,” explains nutritionist Sarah Elder. "A balanced breakfast helps to increase our energy, protein and calcium levels during the night."

However, it has been found that breakfast affects more than just weight. Skipping breakfast has been linked to a 27 percent increased risk of heart disease, a 21 percent higher risk of type 2 diabetes in men, and a 20 percent higher risk of type 2 diabetes in women.

What does research tell us?

In a US study that analyzed the health data of 50,000 people over a period of seven years, the researchers found that those who created it Breakfast the biggest meal of the day were more likely to have a lower body mass index (BMI) than those who ate a large lunch or dinner. The researchers argued that breakfast increased satiety, reduced daily caloric intake, improved the quality of our diet – since breakfast foods often contain more fiber and nutrients – and improved insulin sensitivity at subsequent meals, which can pose a risk for diabetes.

According to a 2013 study published in the medical journal Obesity Women who ate a large morning meal Not only did they lose more weight and belly fat after 12 weeks than those whose largest meal was dinner, but they also had lower blood sugar and insulin levels, as well as lower levels of hunger hormones like leptin.

Breakfast is also linked to improved brain function, including focus and language. A review of 54 studies found that Eating breakfast can improve memory, although the effects on other brain functions were inconclusive. However, one of the researchers involved, Mary Beth Spitznagel, says there is "reasonable" evidence that breakfast improves concentration – it's just a case that more research is needed.

3 best breakfasts for weight loss

  • An egg omelette (one egg and two egg whites and vegetables of your choice) with two thin slices of avocado. Or a homemade egg and cheese tortilla.
  • A small bowl of plain Greek yogurt topped with a cup of fresh berries, a pinch of roasted almonds (just fry them dry in a pan for a few minutes) and a tablespoon of chia seeds.
  • Half a cup of porridge (once cooked), made with half water / half skimmed milk and sprinkled with a pinch of goji berries (or a quarter cup of blueberries / raspberries) and a tablespoon of pumpkin seeds. If you're short on time (and want to save your carbohydrates for later), try one of our protein mashes, protein cereals or high-protein breads.

Why do these breakfasts rock?

They rock because they're full of protein, fiber, and healthy fats, while also being very specific to the types of carbohydrates they contain. protein should be the first thing to think about as your body uses more energy to digest protein than other types of food – this is known as the thermal effect of food – thus increasing your metabolism. A high protein breakfast also helps increase muscle mass, according to a December 2017 study in the Journal of Nutrition.

We know that the more muscle you have, the higher your metabolism, because muscle burns more calories than fat. Last but not least, we know that protein helps you stay full longer (because it keeps your blood sugar even) so you are less likely to make a bad decision later. Read more about how protein keeps you satisfied for longer here.

H.healthy fats, Like vegetable oils, avocados, and nuts, they make you feel satisfied because they can stimulate a hormone that makes you feel full, called leptin. For example, people who regularly consume avocados have less belly fat, according to a review of 129 studies published in the journal Phytotherapy Research in April 2017.

Finally, the right kind of carbohydrates are included in our list. Refined carbohydrates found in processed breakfast foods like bagels, sugary cereals, and white bread create spikes in insulin, which promotes fat storage while slowing metabolism. If you instead focus on high-fiber carbohydrates like porridge, your body will take longer to digest, so just an hour later you won't be looking for something to eat as you would surely do with a sugary granola (and probably something sweet too!) ).

As a deregistration, these 3 best breakfasts for weight loss are so easy to prepare. No excuses!

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