Breakfast or the first meal of the day is considered the most important. Why so? Well, the name itself is already self explanatory. It’s a breaking of fast after the whole night of sleep. A nourishing breakfast is the best way to get healthy and lean body. Experts opinion says that protein rich breakfast not only helps in boosting your energy level but also promotes the weight loss. When you have a healthy breakfast you will fell enthusiastic all day long.
A healthy breakfast makes you feel full for longer and prevents you from binge eating. Here are some wholesome foods that can kick-start your metabolism and keep you fit and lean.
1. Eggs
Two large eggs can give you about 13 to 15 grams of high quality protein at one go, while adding less than 150 calories to your system. Due to this, eggs can surely assist in weight management. Eggs are also rich in vitamin D. They contain a substance called choline, which decelerates the fat-storing mechanism of the body, thus encouraging fat metabolism. But no matter what dish you prepare with eggs, just make sure that you steer clear of excess fat and refined sugar. The white portion is also a good source of vitamin B and minerals such as phosphorous, selenium, calcium, zinc, iron and copper. It is also less in fat and cholesterol level.
2. Mixed sprouts
Sprouted legumes and seeds contain a greater amount of fiber, protein, vitamins, minerals and antioxidants. Since these are rich in fiber, it is easily digestible and allows a slow release of sugars into the bloodstream, keeping you full for hours.
3. Quinoa
Being a super food, Quinoa delivers all you need for an energetic start for your day. Loaded with protein, fibre, micro nutrients and antioxidants, its high fibre content helps boost digestion. It does not contact gluten, and is therefore suitable for those with gluten sensitivity. You can easily incorporate quinoa in your diet in the form of salads, veg quinoa dalia or smoothies. Quinoa puff is a good option to replace your fried snacks with.
4. Peanut butter with toast
While the commercial version is loaded with sugar and refined vegetable oil, which will counter your efforts at weight loss, you can prepare plain peanut butter at home by just grinding a handful of the roasted nuts in a blender until you get a smooth buttery paste. You can add salt or honey to it for taste. Peanuts are high in mono unsaturated fatty acids, which are good for the heart. Two tablespoons of unsweetened peanut butter with whole wheat toast gives you about 7 to 10 grams of protein. Peanut butter can be added to fruit smoothies or oatmeal for a sumptuous, healthy and protein rich breakfast.
5. Oatmeal
Being rich in fiber, this food leaves you feeling full for a longer time. Oatmeal is also a slow release carbohydrate. Eating this about three hours before exercise has been shown to burn more fat. Slow release carbohydrates do not cause a spike in blood pressure like refined carbohydrates do. This means that insulin levels are also regulated and kept low, thereby helping you burn unwanted fat.
6. Yogurt
A good reason to eat yogurt is that the protein in it may give you an extra edge if you’re looking to get leaner. Researchers fed two groups of mice a high fat diet for eleven weeks. The mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water, despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (muscle mass). Save calories and unnecessary sugar by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit to go with your yogurt. It is also proven to be good with the intestinal health.
7. Banana
Banana which is sometimes confused with weight gain fruit is totally wrong. It is a high nutrient fruit. It is packed with Vitamin B6, Vitamin C, fiber, folate, potassium and magnesium. Though no research has specifically linked bananas to weight loss, countless studies have shown that eating more fruits and vegetables is a viable way to lose weight.
8. Apple
Apple are rich in high fibre content. Eating fiber may slow the digestion of food and make you feel more full with fewer calories. For this reason, foods high in fiber may help you eat fewer total calories overall, which helps you lose weight.
9. Wild honey
Honey does contain sugar. However, unlike refined sugar honey contains beneficial vitamins and minerals as well. This is counted to be best breakfast for weight loss only when you use it with other ingredients like lemon and lukewarm water for best results. In order to digest sugar, vitamins and minerals kept in the body are utilised, which uses up many of these essential nutrients. These nutrients are essential to dissolve fats and cholesterol, so ingesting pure sugar is somewhat wasteful. Therefore, when you eat too much sugar, you tend to gain weight not only because of the calories but from the subsequent lack of vitamins and minerals. Honey balances this effect because it is a good source of nutrients that help people in their efforts to lose weight.
10. Chia Seeds
There are two types of fat in our body. One inside our stomach which is Visceral fat and the other one in between stomach fat or Subcutaneous fat. We don’t have enough control on visceral fat and for subcutaneous fat eating junk food could result in fat gain. Chia seeds contains high fibre content which actually helps in fat reduction if you take it daily. It also contains omega-3 fatty acid which helps in increasing metabolism rate. This is considered to be best breakfast for weight loss, and to be taken just before the meal in empty stomach.
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