Best Breakfast for Weight Loss
1.PICK A CEREAL WITH LARGE FLAKES
Size matters—even when it comes to wheat flakes. In a new study from Penn State, researchers crushed up cereal to create four different sizes of flakes. Because the cereal that was crushed into smaller pieces was denser when participants poured it into a bowl, people underestimated the number of calories in those bowls. The lesson here: If you choose bigger flakes, you'll consume fewer calories without even noticing the difference.
2.Omelet with avocado, broccoli, and a few slices of hot pepper
"Avocados are nature's ideal fruit for weight loss," says Jorge Cruise, author of The Belly Fat Cure. "They replace sugar with appetite-curbing good fat." Broccoli adds bulk to your meal. "To feel full, you want foods that add volume with minimal calories," says Men's Fitness nutrition adviser Chris Mohr, Ph.D., R.D. Spinach is another good option.
3.Raspberries
A cup of raspberries delivers a whopping 8 grams of fiber (that's more than double what's in a cup of strawberries and about the same amount in a cup of some types of beans). What's so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
4.Yogurt (plain, low-fat) topped with fresh fruit and a high-fiber cereal
"The fat in yogurt contains conjugated linoleic acid, which can help you stay lean," says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet. Plain is better than flavored yogurt since it has no added sugar. To make the stuff edible, toss in berries or melons. Top it with healthy cereal like Fiber One. Study after study shows a direct link between fiber and weight loss, Blatner says.
5.Oatmeal
Oatmeal can help you lose weight in two ways. First, it's packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the Journal of Nutrition reported that eating a breakfast made with "slow-release" carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating "slow-release" carbohydrates doesn't spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don't spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
6.Peanut Butter
Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. I love to slather a tablespoon or two of peanut butter onto whole-wheat toast (ahem, a “slow-release” carbohydrate), but you could also add nuts to your oatmeal (another “slow-release” carb).
7. Eggs
Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
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