Nutritional Breakfast For Healthy Weight Loss : Metabolism & Vitamins
Eating a morning meal is a healthy habit. 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 do typically get more of some important nutrients, like fiber and vitamins.
“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says McKittrick. Eggs deliver protein, which is great for dieters. 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.
Protein, per two large eggs: 13 g
Natural Peanut Butter
While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter. This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss.
Oats are a great option when you’re trying to lose weight, so you should incorporate them into your weight-loss diet at least a few times a week .Oats are a healthy diet staple for many good reasons — they’re affordable, endlessly customizable and packed with nutrients like healthy carbs and fiber. How you serve your oats can have a big impact on their weight-loss benefits, though; stick to flavorings that add nutritional value and promote fat loss, and avoid sugary or fatty toppings that add lots of calories. 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 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.
PICK A CEREAL WITH LARGE FLAKES
Size matters—even when it comes to wheat flakes. In a new study from Penn State, researchers crushed up cereal to create four different sizes of flakes. Because the cereal that was crushed into smaller pieces was denser when participants poured it into a bowl, people underestimated the number of calories in those bowls. The lesson here: If you choose bigger flakes, you’ll consume fewer calories without even noticing the difference.
Tart cherries are very useful to weightloss.Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a “Western diet.” Moreover, the researchers noted that the cherry consumption had the profound ability to alter the expression of fat genes.
Sugar, per 1⁄2 cup: 6.5 gFiber, per 1⁄2 cup: 1.25 g
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Zied likes to add them to cold cereal bowls, oatmeal, and yogurt. “A small amount provides lots of flavor and texture to meals,” notes Zied. A one-ounce serving (which is about seven nuts) is all you need.
Peanut Butter and Banana Smoothie
Peanut butter will curb your appetite and makes you feel full for a longer time. Most of the people think that consuming peanuts or peanut butter will promote weight gain but the research says that intake of peanuts or peanut butter will reduce the saturated fat and thereby increases the healthy monounsaturated and polyunsaturated fats consuming. It also reduces the risk of heart problems and enhances the functioning of cardio, liver, and kidneys. It raises good cholesterol levels without any increase in your total blood cholesterol.