Obesity is a common problem in our world. People all over the world struggle with weight gain to the point that their whole lives are affected by it. The main reason for weight gain is the lifestyle that comes with the technological advancement of today. Our lives have become too comfortable and at the same time too stressful. We’re consuming more and more fast food that fills up our bodies with unhealthy fats and leads to numerous health issues. The lack of exercise doesn’t help our case much either. People are trying all sorts of diets to lose weight. The internet is full of Healthy Diets for Women, to no avail. But one thing that can help lose weight is eating a healthy breakfast. There is a lot of healthy breakfast for weight loss that can help in this endeavor. Read this article to find out more about them.
How can Breakfast Help you Lose Weight?
But first, should you even eat breakfast or skip it? For a long time, people were under the assumption that the best way to lose weight is to skip meals, including breakfast. However, after much research, it is obvious that people who lose weight and keep it off eat breakfast everyday. An ongoing research conducted by the National Weight Control Registry says that 78% of people who eat breakfast are successful in losing weight. Therefore, it is evident that you should eat an easy healthy breakfast regularly.
However, one thing to keep in mind is that an unhealthy breakfast can actually make losing weight harder. It is not if you eat but what you eating that is important. If you eat a healing service of extremely unhealthy and processed food, rich in sugars and low in nutrients, it is apparent that you will gain weight. That is why it is highly significant to choose a healthy breakfast for weight loss smartly.
5 Benefits of Eating a Healthy Breakfast Everyday
A healthy breakfast usually means eating foods that are rich in protein, fibers, and other essential nutrients. Not only it helps you lose weight but it also improves your overall health. Here are some benefits you get when you eat a healthy breakfast every day.
- Reduces Appetite – fiber is the part of our diet that isn’t digested or broken down into smaller parts, meaning it helps us feel full. Therefore, eating a breakfast rich in fiber reduces appetite.
- Gives you Energy for the Day – when there is nutrient-dense food in your body it kicks starts your metabolism. A healthy breakfast gives you energy to perform daily tasks and fuels up your body for the day.
- Helps you Concentrate on work – breakfast also helps you concentrate on your work better. Your brain gets the energy it needs from breakfast and functions better throughout the day.
- Prevents Unhealthy Cravings – one of the biggest reasons people gain weight is because of unhealthy cravings. When you have an easy healthy breakfast at the start of the day you feel fuller till lunch, eliminating cravings.
- Boosts Immune System and Overall Health – the essential and nonessential nutrients that you get from eating a healthy breakfast boost your immune system prevents a number of diseases and improves your overall health.
Top 10 Healthy Breakfast for Weight Loss Ideas
Now that we’ve established the advantages of eating a healthy breakfast, here is the list of top healthy breakfast for weight loss that you should include in your diet.
Oats are unlimited breakfast food. Oatmeal is low in calories and rich in fiber. If you add a good protein powder to it, it becomes the ultimate easy healthy breakfast for weight loss. Oatmeal contains beta-glucan, a type of fiber that improves your overall health. It assists your immune system and prevents heart diseases. In fact, it is one of the top heart healthy foods. It also balances blood sugar levels. There are numerous ways to enjoy oatmeal. You can add fruits and nuts to make it more delicious.
One thing that is always on the list of healthy breakfast for weight loss is eggs. Eggs are one of the best sources of proteins. Additionally, they contain essential vitamins and minerals. Eggs help you feel full. You can create a fulfilling meal using two or three eggs easily. Moreover, eggs are so versatile. There are numerous ways to prepare them. For example, omelets, eggs casserole, scrambled eggs, hard-boiled eggs, etc.
Nutritionists and food experts always recommend that you take your fibers from fruits vegetables. According to a study, fibers from veggies and fruits help in weight loss. The reason being that fibers reduce feelings of emptiness and consequently your appetite. You’re less likely to crave food when you eat a breakfast rich in fiber. And fruits are one of the best sources of fiber. Especially fruits like strawberries, blackberries, raspberries, and blueberries. They are low in calories and high in essential nutrients. Berries also contain antioxidants that improve your heart condition. Moreover, they are sweet, meaning you can replace high sugar snacks with berries which are a more healthy option.
In addition to berries, grapefruits and bananas are also good and healthy foods for breakfast. Grapefruits have a high water percentage and are low in calories. According to research, people who eat grapefruit everyday lost 3 to 5 lbs. in 12 weeks.
You can add various fruits to your diet or make them a part of your easy healthy breakfast. for example, you can add them in oatmeal, in smoothies, or enjoy them with pancakes, etc.
Another thing that people like to enjoy with oatmeal is nuts. There are so many varieties of nuts that you can add to your breakfast to make it healthy. Nuts contain muscle-building proteins, fibers, and healthy fats. So there is no doubt that they are good supplements for weight loss. However, keep in mind that nuts are also calorie-dense. If you add a lot of nuts to one meal, the calories will pile up. This will result in weight gain instead of weight loss. That is why it is recommended to limit intake of nuts to one ounce or 28 grams in one meal.
5. Green Tea
The benefits of green tea are limitless. It is one of the most healthy foods in this world, especially for weight loss. Green tea burns fat and improves metabolism. When your body’s metabolism is up and running, it means that it will burn fats and calories faster too. It contains caffeine and calcium that gives you energy and makes you feel more awake. Not to mention that green tea also serves as an antioxidant and removes toxins from your body.
6. Sweet Potato
Sweet potatoes are the healthier version of potatoes. They are packed with nutrients. Sweet potatoes are high in fiber content, which are absorbed slowly in the body. This means that if you have sweet potatoes for breakfast, you will feel fuller for longer during the day. This will not only reduce cravings but also help you lose weight. Sweet potatoes also assist in burning fat in the body. You can enjoy sweet potatoes as part of a smoothie, simply boil them and add to spicy oatmeal or check out some yummy sweet potato recipes for an easy healthy breakfast.
7. Brown Rice
Speaking of healthier versions of the food you should definitely choose brown rice over white rice. White rice is processed to increase its shelf life, which strips them of much of its nutrients. Brown rice, on the other hand, is 100% whole grain and gluten-free. They are one of the best fiber-rich foods. If you feel like having a powerful and healthy breakfast you should definitely try brown rice. Moreover, there is a version of brown rice that comes in the form of crispy puffy cereal. So if you don’t want to bother cooking brown rice in the morning you can definitely eat them like cereal.
If you’ve been on the internet for a while you must have seen the trend of avocado toasts. A lot of restaurants and food vendors made their own versions of avocado toasts. Unfortunately, these versions are not healthy and instead full of too many unhealthy ingredients. Still, avocados are considered one of the best foods for weight loss. They contain more than 20 types of vitamins and oleic fatty acids. These nutrients help burn fats and especially target abdominal fats. Eating a few slices of avocado with 100% whole grain brown bread is a good healthy breakfast for weight loss.
9. Chicken Breast
Maybe having oatmeal and fruits is not really your idea of a proper meal. In that case, you should have lean proteins in your diet which includes chicken breast. Not only chicken breast are a fuller and heavier meal but it is also packed with proteins. Having chicken breast with various kinds of veggies isn’t only for healthy dinner ideas but can also be served as breakfast. Alternatively, you can also cook up some ground Turkey, which is an excellent source of Omega 3 fatty acids. It helps in your brain function, helps you concentrate better, improves your mood, and controls the growth of fats in your body. Thus, helping you in losing weight.
10. Greek Yogurt
Any kind of dairy products, such as yogurt, milk, and eggs are a good source of proteins. They are undeniably healthy and serve as a good breakfast food for weight loss. You can choose Greek yogurt, mix it up with fruits such as berries or make a smoothie for a healthy breakfast.
5 Healthy Breakfast for Weight Loss Ideas for Vegans
Although, most food mentioned on this list are vegan friendly if you still want more options, here are a few recipes for vegan healthy breakfast for weight loss that you can try.
1. Black Bean Brownies
Black beans are dense insoluble fibers. Soluble fibers can fill you up for hours on end, reducing your appetite and helping in weight loss. Though Black beans are not a common part of the Western diet, they are a staple for many cuisines, such as Korean and Chinese. If you have trouble deciding how to incorporate Black beans in your meals, here is a quick recipe for Back Bean Brownies that you can try.
2. Vegan Pancakes
It is extremely easy to make pancakes for vegetarians. All you have to do is replace eggs with tofu and animal milk with plant-based milk, such as soymilk or almond milk. There are so many options available these days for vegans that taste just as yummy and are extremely healthy. Check out this easy recipe for the fluffiest vegan pancakes here. You can also pair up your pancakes with fruits and nuts, peanut butter, etc.
3. Overnight Oats
If you have trouble making oatmeal in the morning, you should go for overnight oats instead. There are various recipes for overnight oats available all over the internet that you can try. Needless to say, they are a good option for an easy healthy breakfast that’s rich in complex carbohydrates. Not all carbs are bad. Complex carbohydrates help to decrease heart diseases. And as mentioned earlier, oats are a great source of fibers and proteins.
4. Coconut Chia Pudding
Chia seeds just like flaxseeds are a great supplement to add to your food. They are extremely high in fibers and proteins. Incorporating Chia seeds into your breakfast means you feel fuller throughout the day. It is also known for reducing the production of hormones responsible for stimulating hunger. Moreover, coconut contains Saturated fat lauric acid which converts energy e into other types of healthy fats, preventing it from accumulating in the body. Here’s a Coconut Chia pudding recipe for you to make.
5. Banana Almond Bread
There are various vegan options for breads also. One of them is Banana Almond Bread. It is a great source of proteins, fibers, and contains less than 200 calories per slice. Plus, it is low in sugar too. You can eat it with peanut butter or almond butter for a quick healthy breakfast for weight loss.
In conclusion, breakfast is immensely helpful in improving your health and you can incorporate a number of foods in your daily diet to make a healthy breakfast for weight loss.