Whether you’re trying to lose weight or trying to make the most out of your day, your breakfast can set you up for the rest of the day. Having the wrong kind of foods or being on an empty stomach only amplifies your cravings as the day progresses. The right kind of food can not only curb your cravings but leave you feeling full for hours to come after.
These are the foods you should stack up on at breakfast to help you lose weight:
#1. Eggs
Not only are they satiating they the good cholesterol in eggs is beneficial to your health. In fact, the most recent study published in the journal Heart, found that people who ate an average of one egg per day had a lower risk of developing heart disease and of having a bleeding stroke than people who did not eat eggs. Eating up to 12-eggs a week did not raise the cardiovascular risk factors in the patients with pre-diabetes and type 2 diabetes
#2. Bananas
Since bananas are loaded with potassium, they help prevent water retention in the body, which in turn reduces bloating or swelling up of the body. This is one of the best foods for a flatter belly. Eating a banana when you crave for such unhealthy food is a great way to satiate your hunger and avoid junk. This indirectly aids in the proper digestion of food, indigestion being the most important reason for weight gain.
#3. Yoghurt
The good news is that according to a new research eating yoghurt rich in lactobacillus - a probiotic bacteria can help decrease the symptoms of depression and anxiety, a finding that could lead to new strategies for treating psychiatric conditions. Norwegian researchers discovered that consuming probiotics through fermented foods or supplements can lead to a weight loss of 1.3lbs (0.6kilos) after just three weeks! Consuming more than two servings of yoghurt per week may lower your blood pressure (BP) and thereby the risk of developing heart disease or stroke since high BP is a major cardiovascular risk factor.
#4. Grapefruits
Grapefruit is rich in vitamin C, which helps maintain the elasticity of the arteries and also strengthens them. Pectin, a compound available in them is known to help reduce the accumulation of arterial deposits. Consuming grapefruit on a regular basis will help you boost your immune system. Grapefruits are highly beneficial for diabetics as they help in bringing down blood sugar levels in the body. Grapefruits contain fat-burning enzymes that can promote weight loss. That’s because they prevent sugars and starch getting stored in the body.
#5. Coffee
Regular coffee-drinkers, regardless of the amount of coffee or the kind of coffee they drank, were less likely to die over a 10-year period than non-coffee drinkers, reported the study published in the Journal of the American Medical Association’s Jama Internal Medicine. People who drink three to four cups of coffee a day are more likely to see health benefits than harm; experiencing a lower risk of premature death and heart disease among a list of other diseases!
#6. Green tea
A recent study published in the FASEB Journal states that green tea helps alleviate insulin resistance and cognitive impairments that are induced by high-fat and high fructose diets. According to a recent study, green tea is also effective in reducing the kidney toxicity and damage caused by cisplatin — an anti-cancer drug revealed the researchers at AIIMS.
#7. Walnuts
A recent finding that was published online in the journal Diabetes, Obesity and Metabolism found out those consuming walnuts daily may activate an area in your brain which decreases hunger. According to researchers, walnuts are also thought to discourage overeating by promoting feelings of fullness. Eating about 55 grams (3 tablespoons) of walnuts can lead to a 47 percent lower prevalence of developing type-2 diabetes.
#8. Cottage cheese (paneer)
Apart from being rich in protein, paneer is also high in conjugated linoleic acid. According to health experts, this fatty acid helps in increasing the fat burning process in the body and thus results in easy and effective weight loss. Rich in phosphorous and magnesium, paneer helps in easy digestion and excretion. According to a study, magnesium prevents constipation, due to its laxative properties, which further keeps the gut relaxed.
#9. Protein shake
Protein supplements offer that kick of protein you may not be able to get from natural sources. The Dietary Reference Intake (DRI) recommends .8 grams of protein per kilogram of body weight, which comes out to around 56 grams for the average sedentary man and 46 grams for the average sedentary woman. This is, of course, a bare minimum that anyone needs to eat to avoid a protein deficiency but is far from sufficient to achieve an optimal body composition.
#10. Oatmeal
Oatmeal is recommended as the ideal breakfast because Oatmeal is a perfect choice when looking for a low-calorie ingredient. Soluble fibre helps you feel full for longer and also help eliminate the toxins in your stomach. B-vitamins help boost your metabolism, thereby helps you burn calories faster. It helps to slow down the body’s absorption of low-density-lipoprotein, or LDL, which is commonly known as bad cholesterol. Oatmeal contains avenanthramide, a special kind of antioxidant that helps fight off free radicals that attack HDL or what is commonly known as good cholesterol.
#11. Apple
In the largest study of its kind, researchers from Oxford University tracked the dietary habits of half-a-million adults. They found that just 100gm of a portion of a fruit like an apple or a banana a day can cut the risk of developing a cardiovascular disease by one third! The soluble fibres and certain compounds, such as pectins, in apple have shown to lower cholesterol levels. The only caveat was that the fruit had to be taken fresh; adding it to concoctions such as a smoothie reduces its benefits.
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