Intake of morning meal is a healthy habit for weight control. Research has proven that subjects who take breakfast regularly tend to be leaner and are successful at achieving weight loss. Apart from losing weight through diet plan, people who eat breakfast can effortlessly keep it off. Moreover, people who take breakfast get adequate nutrients, fiber, calcium, riboflavin, vitamins A and C, iron and zinc. Intake of breakfast cereal helps to manage fat level and dietary cholesterol as it cereals are fortified with naturally nutrient-rich fruits, vitamins and minerals. Daily intake of cereal for breakfast can sound monotonous at times and one can try mixing up the morning meal with some of the below mentioned foods that promote weight loss.
1. Oatmeal
Oatmeal encourages weight loss in two ways. First, it is fully loaded with fiber and creates stomach fullness for longer duration of time. Second, a recent study suggests that intake of breakfast containing "slow-release" carbohydrates, as in case of oatmeal or bran cereal 2 to 3 hours before exercise can burn excess of fat. This is because the "slow-release" carbohydrates do not spike blood glucose levels as high when compared to refined carbohydrates. In addition, the insulin levels also do not spike as high as the insulin signals the body to store fat and low blood glucose levels can burn fat. One can prefer taking a warm bowl of (rolled or steel cut oats) oatmeal. One can add a dried fruit for little sweetness. A touch of honey or applesauce or brown sugar can also be used.
2. Berries
A healthy breakfast should contain all sorts of berries like cranberries, strawberries, blueberries, blackberries and raspberries. These fruits can be either taken alone or included to a cold cereal, yogurt, oatmeal, pancakes or French toast. An anti-inflammatory compound, referred to as anthocyanins is present in berries abundantly. It helps to prevent various health conditions such as diabetes, heart disease and so on. In addition, it improves short-term memory and eyesight. Dieters should take 1 cup of raspberries to delivers up to 8 grams of fiber to the body. Recent researchers have proven that fiber, when taken in recommended amounts, can prevent weight gain and promote weight loss. It has been demonstrated by the researchers that increasing fiber intake by 8 grams per 1,000 calories initiates 4 pounds of weight loss.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt contains more hunger suppressant protein when compared to a traditional yogurt. It works best to keep the mid-morning hunger pangs at bay. Yogurt contains a protein that makes one to get leaner. According to researchers, intake of yogurt and other dairy products naturally supplies whey protein, a type of protein that promotes weight loss. In addition, the subjects who took whey protein gained more lean body mass by up to 7 percent. One can get rid of unnecessary sugar and save calories by taking plain yogurt.
4. Eggs
Eggs are highly recommended for dieters as they deliver adequate protein when compared to fat and carbohydrates. Moreover, protein creates stomach fullness by keeping one satisfied longer. A study claims that dieters who took eggs for breakfast felt fuller for long duration and refrained from food cravings. They lost twice more weight when compared to those who received the same amount of calories through a bagel for breakfast.
5. Peanut Butter
The Harvard researchers claim that nuts top the list of weight loss promoting foods. It is advised to take one to two tablespoons of peanut butter along with a whole-wheat toast, which is a "slow-release" carbohydrate. Alternately, one can include nuts to an oatmeal breakfast, which is another "slow-release" carb.
6. Cottage Cheese
One can prefer taking a low-fat cottage cheese along with fresh fruit for breakfast. It creates fullness and makes satisfied longer. Cottage cheese is packed with 16 grams of protein that curbs hunger and just 1 gram fat that is enough for the day.
7. Flaxseeds
One can sprinkle flaxseeds to an oatmeal, yogurt, or blend it to a muffin batter or morning smoothie. Flaxseeds are highly powered seeds that are loaded with more fiber, omega-3 fat, and protein.
8. Whole grain cereal
An ideal breakfast meal should contain 1 serving of whole grain cereal mixed with skim milk or low-fat milk. It is best to avoid taking whole grain cereals containing high caloric count and sugars. One should go for some of the superior quality brands that are known to pack reliable cereal foods.
1. Oatmeal
Oatmeal encourages weight loss in two ways. First, it is fully loaded with fiber and creates stomach fullness for longer duration of time. Second, a recent study suggests that intake of breakfast containing "slow-release" carbohydrates, as in case of oatmeal or bran cereal 2 to 3 hours before exercise can burn excess of fat. This is because the "slow-release" carbohydrates do not spike blood glucose levels as high when compared to refined carbohydrates. In addition, the insulin levels also do not spike as high as the insulin signals the body to store fat and low blood glucose levels can burn fat. One can prefer taking a warm bowl of (rolled or steel cut oats) oatmeal. One can add a dried fruit for little sweetness. A touch of honey or applesauce or brown sugar can also be used.
2. Berries
A healthy breakfast should contain all sorts of berries like cranberries, strawberries, blueberries, blackberries and raspberries. These fruits can be either taken alone or included to a cold cereal, yogurt, oatmeal, pancakes or French toast. An anti-inflammatory compound, referred to as anthocyanins is present in berries abundantly. It helps to prevent various health conditions such as diabetes, heart disease and so on. In addition, it improves short-term memory and eyesight. Dieters should take 1 cup of raspberries to delivers up to 8 grams of fiber to the body. Recent researchers have proven that fiber, when taken in recommended amounts, can prevent weight gain and promote weight loss. It has been demonstrated by the researchers that increasing fiber intake by 8 grams per 1,000 calories initiates 4 pounds of weight loss.
3. Nonfat Greek Yogurt
Nonfat Greek yogurt contains more hunger suppressant protein when compared to a traditional yogurt. It works best to keep the mid-morning hunger pangs at bay. Yogurt contains a protein that makes one to get leaner. According to researchers, intake of yogurt and other dairy products naturally supplies whey protein, a type of protein that promotes weight loss. In addition, the subjects who took whey protein gained more lean body mass by up to 7 percent. One can get rid of unnecessary sugar and save calories by taking plain yogurt.
4. Eggs
Eggs are highly recommended for dieters as they deliver adequate protein when compared to fat and carbohydrates. Moreover, protein creates stomach fullness by keeping one satisfied longer. A study claims that dieters who took eggs for breakfast felt fuller for long duration and refrained from food cravings. They lost twice more weight when compared to those who received the same amount of calories through a bagel for breakfast.
5. Peanut Butter
The Harvard researchers claim that nuts top the list of weight loss promoting foods. It is advised to take one to two tablespoons of peanut butter along with a whole-wheat toast, which is a "slow-release" carbohydrate. Alternately, one can include nuts to an oatmeal breakfast, which is another "slow-release" carb.
6. Cottage Cheese
One can prefer taking a low-fat cottage cheese along with fresh fruit for breakfast. It creates fullness and makes satisfied longer. Cottage cheese is packed with 16 grams of protein that curbs hunger and just 1 gram fat that is enough for the day.
7. Flaxseeds
One can sprinkle flaxseeds to an oatmeal, yogurt, or blend it to a muffin batter or morning smoothie. Flaxseeds are highly powered seeds that are loaded with more fiber, omega-3 fat, and protein.
8. Whole grain cereal
An ideal breakfast meal should contain 1 serving of whole grain cereal mixed with skim milk or low-fat milk. It is best to avoid taking whole grain cereals containing high caloric count and sugars. One should go for some of the superior quality brands that are known to pack reliable cereal foods.
About the Author:
To find alternative detail relating to gluten free breakfast for kids. Anyone can proceed directly to our primary web site here: Biosanes Nutrition & Health
No comments:
Post a Comment