The top most healthy breakfast foods that help you in losing weight.

Did you know: The top most healthy breakfast foods that help you in losing weight?

We know that breakfast is a healthy meal. Whenever we are trying to lose-weight breakfast can do this for us. Breakfast can set the tone of meal for the rest of the day. If we consume the wrong food it can amplify our cravings for more foods. And it leads us up to the failure even before the day begins. While choosing the right food can curb craving. And these gives us the feeling of fullness until the lunch time. It minimizes the snacking time and ease in weight loss.

Here are the top most healthy breakfast foods that help you in losing weight.

1. Choose wheat Germ

Wheat Germ is the main component of wheat kernel. It contains a concentrated amount of some minerals and vitamins. It also include in thiamine, manganese and selenium. It contains high amount of fiber nearly 4 grams in each 1-ounce serving.

Many studies show that if we increase our fiber intake from cereals grains it may help us in weight loss. Food experts says that high fiber cereal was effective in reducing appetite. It also reduces the food intake and help to stabilize the blood sugar after a meal. It has observed! That high intake of cereal fiber leads us to lower the risk of weight gain and stables the sugar levels.

2. Take green tea

Green tea is a good choice for weight loss. We can add green tea in our breakfast due to its health benefits. Take a look, in almost diet plans we find that green tea is a good choice. Studies show that green tea contains the ability of increasing metabolisms and fat burning capacities. Some experts had a survey on 23 people. They found that taking three capsules of green tea extract increase fat burning by 17% within 30 minutes.

Another survey was done on adults’ shows that green tea speed up the metabolisms and increases calories burning. The fat burning capacity in green tea is about 4% in 24-hour. Green tea contains three times more calcium, caffeine and certain compounds which burn 106 calories per day.

Green tea and its components increases the fat burning capacity, which favor weight loss. Morning green tea has a limitless ways of enjoyment. You can add the squeeze of lemon or mint to bring a twist in your cup. Having a little amount of honey or brewing your tea with ginger make the amazing taste of tea.

3. Eggs

Eggs are famous as a power house of nutrition. It is rich from minerals, protein and vitamins such as selenium and riboflavin. Eggs are richer from high protein content. An egg reduces the appetite when it is eaten in breakfast, this character gives a serious boost to weight loss.

A study on 30 overweight women’s showed that eating eggs in breakfast increases the feeling of fullness. Eating eggs in breakfast reduces the food intake later in the day compare to eat bagel.

Another study shows that replacing bagel breakfast with eggs create a great effect on waist circumference, and its result has 65% more weight loss and 34% greater decrease in waist circumference within eight week period.

Try cooking eggs with different style i.e. boiled to scramble to sunny-side-up with your favorite veggies. The combination of eggs with veggies gives a healthy, nutritious and delicious breakfast.

4. Bananas

Bananas special feature is that, it is high in fiber and low in calories. It is a great alternative of sugary breakfast cereals and fulfills the sweet tooth in the morning. By eating a banana we can get 12% of your daily fiber in just one shot.

These fibers helps us in curb craving and keeps us feeling fuller longer. Many studies show that intake of fiber from vegetables and fruits help us in weight loss.

Unripe bananas are the best source of resistant starch. It is that type of starches that our stomach and small intestine does not digest. So we feel fullness for longer period and help us in reducing food intake. It also decreases belly fat. Banana can be enjoyed alone or as topping for yogurt, oatmeal, or cottage cheese.

5. Coffee

Studies show that a morning cup of coffee could bring a big weight loss benefits. It is due to the caffeine found in coffee may result in aiding weight loss, boosting metabolisms and fat burning activity in our body.

One study shows that caffeine enhances fat breakdown and increase metabolisms by 13%. Another study in adults showed that coffee aid long term weight control, as increase intake of coffee was associated with the less weight gain.

Drinking Coffee can Help us in Weight loss?

But here make sure that not to overdo the sugar as they add the calories, it negate the health-promoting properties of your coffee. Coffee alone not makes a balanced breakfast all on its own, make a pair with healthy breakfast food to give you an upgrade morning meal.

6. Yogurt

Yogurt makes an excellent addition to a healthy weight loss breakfast. A creamy, delicious and satisfying yogurt is a super addition to weight loss diet and in every serving Greek yogurt delivers a healthy crunch of protein which make it an ideal weight loss breakfast food.

A study show that in women, who eat high protein yogurt as a snack decreases the level of hunger. It also reduces the intake of food by 100 calories compare to unhealthy snacks and another study shows that those people, who ate at least seven serving of yogurt a week, had a lower risk of being overweight.

Those people have a lower risk of overweight as compared to those who did not consume yogurt regularly. Try one cup of Greek yogurt and combine it with chia seed, mixed fruits or wheat germ for making a special nutritious breakfast.

7. Nuts

Nuts give us the perfect balance of protein, fiber and heart-healthy fats, making a best addition to any type of breakfast. A study show that the addition of nuts to the Mediterranean diet decreases waist circumference.

Some experts compared the people eating almonds with those who eat complex carbs, they want to compare the effects of low-calorie diet including 84 grams of almonds per day to a low calorie diet including complex carbs.

Both of these components are low calorie diet but the results are different. Both of these diets contain an equal amount of calorie and protein. The results show that those consuming almonds lost 62% weight and 56%body fats compare to those consuming complex carbs.

Important point to keep in mind is that, nuts are very calorie dense, so make a limited intake about 28 grams at a time. If you want to bring your breakfast to the next level in term of nutrition, mix nuts with homemade granola, cottage cheese or yogurt.

8. Smoothies

Smoothie is a good option for breakfast. Smoothies are not only a quick way, to obtain the concentrated dose of many nutrients. It is a double convenient item for breakfast that can accelerate weight loss. You can tailor your drink to fit your personal preferences by customizing the ingredients in smoothie.

If we add low calorie fruits with veggies, these can help us in decreasing food intake and can help us in feeling of fuller longer. But keep in mind, if you overdo the high-calorie ingredient these turns the smoothie quickly into calorie bombs.

If you want an easy weight-loss smoothie, blend one cup of milk with a handful of leafy greens. Also add one cup of strawberries and two tablespoons of chia seeds. These ingredients in smoothie help us in promoting the feelings of fullness and fight off cravings.

9-Berries

Berry is found in many verities i.e. blueberries, blackberries, strawberries, and raspberries. All these berries are incredibly nutrient-dense, means they are low in calories full with essentials nutrients. Berries provide us many vitamins and minerals.

They are rich in fiber which reduces our hunger and food intake. A study shows that a regular serving of mixed berries reduces the calorie intake later in the day. If we add berries in our morning smoothies, yogurt or oatmeal, these gives us the unique weight busting benefits.

10. Oatmeal

If you want to lose weight, then oatmeal is a healthy and delicious option for breakfast. We know that oats are high in fiber and protein but low in calories. These create great impacts in appetite and to control weight. Oats are the rich source of beta-glucan, a type of fiber which balances blood sugar levels.

This fiber gives immunity impact function to heart health. It prevents us from spikes and crashes which drive up appetite. A study shows if we consume higher amount of beta-glucan, it lead us to higher amount of peptide YY. It is that hormone which regulates the food intake by reducing appetite.

If you want a power-packed, high fiber morning meal, then try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries. Also add one tablespoon (7 grams) of ground flaxseed and a handful of almonds for perfect taste.

11. Flaxseeds

Flaxseeds are rich from viscous fiber, a soluble fiber which absorbs water to form a gel in the gut. These soluble fiber is very effective in slowing down the digestion, these helps us in decreasing the appetite and reduce the calorie intake to avoid weight loss.

It has powerful effects on weight loss and to control appetite. You can easily enjoy the flaxseeds simply by sprinkled over cereals. If you want to boost your fiber intake then add the flaxseed in the morning smoothie, which make it thicker and perfect.

12. Chia seeds

Chia seeds seem to be tiny but they are powerful and excellent supplements for breakfast. It is also rich in fiber and absorb water to form a gel. These chia seeds expend in the stomach and give us the feeling of fullness for long time. Ghrelin is a type of hormone which is responsible for stimulating hunger. Chia seeds rich in such type of protein which slow down the process of emptying the stomach.

A study show that eating chia seeds baked into white bread reduces appetite and blood sugar levels. If we eat 35 grams of chia flour daily it reduces the body weight and waist circumferences. It makes a nutritious addition to smoothies, tea or overnight oats.

If you want a chia seeds breakfast parfait, you have to try it by mixing 28 grams of chia seeds with one cup of yogurt in Mason jar. Let it allow the seeds for 30 minute to swell and soak the mixture, then top it off with a one half cup.

13. Grapefruits

Grapefruit contain a high fiber and water content. It is popular due to weight loss properties. It is important component of many diet programs. It contains low amount of calories and high amount of water which favors weight loss. A study show that eating grapefruit before meal resulted in a significant weight loss.

Another study show that consuming grapefruits before every meal for 12 weeks decrease body weight by 1.1%. If it is pairing with low calorie diet, it increases weight loss by 7.1% and reduces the intake of calories by 20-29%.

Addition of grapefruit with parfaits, smoothies or fruit salads make a well rounded breakfast. Keep in mind the important point about grapefruit is that, it interacts with certain drugs. First consult your doctor or pharmacist before eating grapefruit because it causes some adverse effects.

14. Kiwis

Kiwis contain an impressive nutrient profile because it is full from vitamin C, vitamin K and potassium. It is an excellent source of fiber. One cup of kiwis provides you up to 21% of fiber of your daily needs. It contains a specific type of fiber called pectin, which enhance the feeling of fullness.

High amount of fiber in kiwis is helpful in reducing body weight, decreases appetite and waist circumference. It works like a natural laxative by stimulating the movement of your digestive tract. Try to eat the sliced kiwis by adding them to yogurt, smoothies or cereals, which make a great breakfast boost.