The first meal of the day is the one we do the worst and the one that will determine whether or not we will lose weight in both the short and long term
Having breakfast is what we do the worst, especially the Spanish. When we get up, we grab the first thing we see around the kitchen to get out of the way, we have a quick coffee or, even worse, we eat nothing. This means that, in the long run, we cannot lose weight.
If we do not have a good breakfast, throughout the day we will be eating junk food, slowing down our metabolism, that is, burning fewer calories at rest just for having skipped a meal. By having breakfast, we 'tell' our body that we are already in motion, making it active and starting to work.
And if, as a consequence of not having breakfast, we eat a caloric and not very nutritious snack in the middle of the morning, the only thing we will do is be tired all day and shoot the sugar level in the body. This means that 1) we will suddenly have a lot of energy that will drop abruptly in a few hours, 2) that we gain weight and 3) that we continue to bite all day.
What to eat for breakfast to lose weight?
Therefore, reader, it is essential to have a good and healthy breakfast. Here is a list of the nine key foods to eat at your first meal of the day to lose weight and feel full of energy throughout the day:
1) Eggs
The eggs are a fantastic choice for breakfast and lose weight. Although they have been highly vilified in recent years, numerous studies show that they neither affect blood cholesterol nor cause heart attacks, as has been claimed.
In addition, they are one of the best foods to lose weight, since they are rich in protein, healthy fats, increase the feeling of satiety and are very low in calories.
A study in overweight women showed that eating eggs for breakfast increased feelings of fullness and caused participants to eat less for the next 36 hours.
If you can take them without yolks, the better.
2) Bananas
High in fiber but low in calories, bananas are a great alternative to sugary cereals.
A medium banana has just over 100 calories and 3 grams of fiber, which is 12% of what we need per day. Fiber helps you delay the feeling of an empty stomach, which will prevent cravings and make it easier to maintain your regimen.
3) Coffee
Thanks to its caffeine content, coffee can help us lose weight, as it accelerates metabolism and fat burning.
A study of 58,157 adults showed that coffee can help control weight in the long term, since its consumption was associated with less weight gain over a 12-year period.
Make sure you don't take it with sugar or various sweeteners. Alone or with a splash of milk, the better.
4) Yogurt
The yogurt is another excellent food for breakfast, as it protects the intestine against inflammation and leptin resistance, which is one of the main hormonal factors of obesity.
It is best to choose those yogurts that are high in fat, as whole dairy products have been shown to be associated with a lower risk of obesity and type 2 diabetes in the long term.
You can combine it with other foods on this list, such as nuts, oat flakes, fruit ...
5) Walnuts
Despite being high in fat, walnuts are not as fattening as you might expect. A handful (28 grams) contains approximately 170 calories.
They are a food packed with protein, fiber and healthy fats. Additionally, some studies have shown that eating walnuts can improve metabolic health and even promote weight loss.
6) Grapefruit
In addition to being low in calories, grapefruits are high in water and fiber, both of which can be beneficial for weight loss.
A study of 91 obese adults showed that eating half a grapefruit before meals made you lose five times more weight than if you ate another food.
You can combine it with yogurt and coffee.
7) Kiwis
High in vitamin C, vitamin K, and potassium, kiwis are an excellent source of fiber - just one cup (177 grams) provides up to 21% of our daily needs.
A study of 83 women showed that a high-fiber, low-calorie diet was perfect for reducing appetite, while reducing weight, body fat, and waist circumference.
Additionally, kiwis contain a specific type of fiber called pectin, which has been shown to improve feelings of fullness, decrease appetite, and increase weight loss.
They also act as a natural laxative by stimulating movement in the digestive tract, so if you have trouble going to the bathroom it can be a great option for breakfast.
8) Green tea
The green tea is packed with nutrients and antioxidants that promote fat burning. This drink also has powerful antioxidants called catechins, active ingredients related to weight loss: they can stimulate metabolism and help increase the effects of some effective fat-burning hormones, such as noredraline.
This powerful antioxidant can also make you eat fewer calories by acting as a natural appetite suppressant.
Also, green tea is particularly beneficial for reducing belly fat.
9) Oats
The oatmeal is a healthy and delicious choice for breakfast, especially if you want to lose weight. It is low in calories and high in fiber and protein, two nutrients that affect appetite and weight control.
In particular, oats are an excellent source of beta-glucan, a type of fiber that affects everything from immune function to heart health.
We recommend that you consume oatmeal in natural flakes, and that you mix it with skimmed milk, yogurt and / or fruit.
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