When you are trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong foods can lead to a failure of appetite and craving before the day began.
Filling up on the right foods can increase your cravings or keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Therefore; here are the top 10 healthy breakfast food that can help you stay fit, health and lose weight.
1. Green Tea
Green tea tend to increase fat burning and number of burnt calories which could aid weight loss. If you take a look at the ingredients in almost any diet pill or fat-burning supplements there is a good chance you’ll spot green tea. Green tea is known for its metabolism and fart-burning capacities.
There are so many ways to enjoy green tea in the morning. Try adding a squeeze of lemon, a bit of honey or brewing tea with ginger or mint to bring a tasty twist to your cup.
2. Banana
Banana are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning. Banana are hight in fiber, which can keep you feeling fuller longer. It contain resistant starch, which may help decrease food intake and belly fat. One medium banana fiber will help to slow the emptying of your stomach and keep you feeling fuller longer. They are a good source of resistant starch, a type of starch that stomachs and small intestine don’t digest. This may help reduce tfood intake and decrease belly fat.
Banana can be enjoyed alone or with a sliced as a topping for yogurt or oatmeal. You can have it as a morning smoothie for a hearty dose of resistant starch.
3. Yogurt
Creamy, delicious and satisfying yogurt makes an excellent addition to a weight loss diet. Eating high-protein yogurt as a snack or breakfast can help decrease the level of hunger and reduce food intake alter in the day.
Try combine one cup of greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.
4. Oatmeal
Oatmeal is a healthy and delicious breakfast option, especially if you are looking to lose weight. Oatmeal is low in calories but hight in fiber and protein, which help in increasing weight loss. It contains also beta-glucan which can decrease both blood sugar and appetite.
When making your oatmeal, try to combine one cup of 235 grams of cooked oatmeal with a one half cup of berries, 7 gram of ground flaxseed and a handful of almonds for a power- packed, high-fiber morning meal.
5. Nuts
Nuts provides the perfect balance of fibers, protein and heart-healthy fats. Adding nuts to your diet may increase weight loss. You have to keep in mind that nuts are also very calorie-dense, so I strongly recommend to limit your intake to about approximately one ounce or 28 grams at a time to keep the calories from stacking up.
Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.
6. Chia Seeds
Chia seeds are very tiny but very powerful and very excellent for a breakfast supplement. They are high in fiber and rich in protein which helps to slow the emptying of your stomach and reduce level of hormone responsible for stimulating hunger.
Try making a chia seed breakfast by mixing one ounce or 28 grams of chia seeds with one cup or 245 grams of yogurt in a bowl. Let the mixture soak for about 30 minutes to allow the sees to swell, then top it off with a one-half cup or 74 grams of your favorite berries.
7. Kiwis
Kiwis have high vitamin C, vitamin K and potassium. Kiwis are high in fiber which reduce appetite and enhance weight loss.
Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.
8. Coffee
Some studies have found that your morning cup of coffee could bring big benefit of weight loss benefit. Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.
While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast food to give your morning meal an upgrade. Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health promoting properties.
9. Grapefruits
Grapefruits are very popular components of many diets and weight loss programs. Besides being low in calories, grapefruits have a high water and fiber content both of which can be beneficial for weight loss.
Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruits to parfaits, smoothies or fruit salads.
10. Smoothie
Not only are smoothie a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.
Filling your smoothie with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer. However, keep in mind that smoothies can quickly turn into calories bomb if you overdo the high-calories ingredients. For an easy weight loss smoothie, blend one cup or 240 ml of milk, two tablespoons of chia seeds and one cup or 144 grams of strawberries.
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