A good breakfast helps you start your day with all the Energy and also there are some good breakfast foods for weight loss. It is nutritious, keeps you satiated, curbs cravings, and helps to lose weight.
Getting an energetic and healthy breakfast is easier than you think. Dr. David S. Ludwig, a nutrition expert at Children’s Hospital Boston notes you should include healthy proteins, slow-digesting carbohydrates, and fruits or vegetables. Simple examples: whole wheat bread with vegetables and an egg or oatmeal with milk, fresh fruit, and nuts.
Breakfast Foods For Weight Loss
Eggs are rich in high-quality proteins. Have a low glycemic index, provides between 70 and 80 calories and contains all the vitamins (except C) and almost all the minerals necessary for the body (iron, iodine, zinc, phosphorus, and selenium). Their antioxidants they are anti-inflammatory, promote visual health, nourish the skin, hair, and prevent premature aging.
Research indicates that egg breakfast improves weight loss when combined with an energy-deficient diet. After 8 weeks, a group of adults in the study that they replaced bagel with eggs, reduced 34% the circumference of the waist.
Oatmeal is rich in fiber, phosphorous, thiamine, magnesium, and zinc. The main type of soluble fiber in oats is beta-glucan, which has been researched to help slow digestion, increase satiety and suppress appetite, explains the Harvard School of Public Health.
A medium banana has just over 100 calories but contains 3 grams of dietary fiber gives you satiety, promotes regularity, and promotes digestive health.
In addition to contributing potassium, bananas contain tryptophan, an amino acid that can help preserve memory, increase a person’s ability to learn and remember things, and regulate mood.
Yogurt offers several important nutrients, such as protein and calcium. It also has live bacterial content, so it can help increase the diversity of microbiota in the intestine.
A study of 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of overweight or obesity.
Strawberries, blueberries, blackberries, and other berries have a high antioxidant capacity, for its content in anthocyanins, polyphenols (ellagic acid) and are an excellent source of vitamin C.
In addition to vitamins and minerals, they are also rich in fiber and they contain very little sugar.
Walnuts, Almonds, and Peanuts
Nuts and peanuts are not just a snack, they have great nutritional value and health benefits. With protein content; Vitamin E; minerals like calcium, magnesium, and selenium; antioxidants, omega-3 fatty acids, and fiber.
Consuming these foods not only favors the heart, they are also allies to lose weight according to research by Harvard University.
The American Heart Association recommends a serving of nuts as a small handful, 1.5 ounces of whole pieces, or 2 tablespoons of nut butter.
As long as include the necessary elements, the homemade smoothies, no added sugar can be breakfast nutritious, satiating, fast and easy to make.