Easy Healthy Breakfast Recipes for Weight Loss

Breakfast For Weight Loss

People who eat breakfast for weight loss. Not only that, but they also feel fuller and more energized throughout the day. And this is even true if you're eating dessert for breakfast. This is why every diet book out there recommends that you eat breakfast. One of the best ways to start your day is by eating breakfast. Some people can't wait to get to the main meal of the day and skip breakfast altogether, but skipping breakfast is not going to help you lose weight at all.

Breakfast is the meal that helps with weight loss. Many people think they will be creating a negative calorie intake by skipping breakfast, but this could not be further from the truth.

The Simple Key to Deciding Whether Breakfast Is for You

In general, whether or not you should eat breakfast is a matter of preference, say Samantha Cassetty, RDN, of New York City. "Generally, I take a personalized approach, although I am in favor of breakfast," she says. "Your body breaks down muscle tissue overnight, and if you don't eat breakfast, you're missing the opportunity to replenish it in the morning," she explains. Over the course of years, this slow burn of lean muscle could lead to small amounts of weight gain (one to two pounds per year), Cassetty says.

Kitchin has a different opinion, saying that as long as you take in sufficient nutrients throughout each day, there really isn't a huge danger of weight gain over time.

The exception might be if you are a morning exerciser. If so, Cassetty says, it's important to replenish protein and carbohydrate stores post-workout to maximize recovery. Yet even this is not a hard-and-fast rule. A small study published in the August 2019 issue of the Journal of Nutrition, for example, suggests that skipping breakfast before a workout and then not eating until midday could reduce the amount of calories you take in during the rest of the day.

In other words, as of yet there's no definitive answer to the breakfast question, which is why the best advice is to listen to your own body and your healthcare team to determine what works for you.

How to Build a Smart Breakfast (if You're Eating One)

If you wake up hungry or if you simply want to eat breakfast, choosing a meal that is healthy and balanced — rather than, say, reaching for a bowl of sugary cereal, a pastry, or white toast with jam — is the wisest approach. To optimize your breakfast:

• Reach for whole grains.Whole-grain breads and cereals are better choices than their white or refined-grain counterparts because they're packed with belly-filling fiber, says Kitchin. Tip: Top your whole-grain bread with nut butter and you'll have a meal that provides protein and healthy fats too.
• Pack in protein.Aim for at least 20 grams (g) of protein per breakfast, advises Cassetty. (Go on the higher side of this range if you're more active or a man.) That might be a smoothie made with plain Greek yogurt, fruit, and greens. (One 7-ounce [oz] container of low-fat Greek yogurt supplies 20 g of protein.) Or cottage cheese and fruit (one cup of low-fat cottage cheese has 24 g of protein). If you have more time to cook, two eggs and an egg white offer 16 g of protein.
• Try grab-and-go oats.If you rush out the door most mornings, try prepping containers of overnight oats to ensure you have a stress-free nutritious breakfast. They're easily prepared by combining old-fashioned oats with nonfat or low-fat milk or yogurt, or soy or almond milk, plus fruit, spices, or nuts and letting the creamy mixture sit in your refrigerator while you sleep, says Cassetty.
• Consider nontraditional foods.There's nothing wrong with breaking out of a breakfast rut by eating a turkey sandwich or chicken leftovers for breakfast if that's what you're in the mood for, says the Tuscaloosa, Alabama–based dietitian Carolyn Williams, PhD, RD, the author ofMeals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. Other good options might include hearty lentil soup, salad topped with hard-boiled eggs and chickpeas, a veggie, goat cheese, and brown rice wrap, or even a handful or two of nut-and-dried-fruit trail mix. "I'm big on individualizing recommendations for people," says Kitchin.

Bottom line: If you're struggling with your weight and are skipping breakfast, it's worth it to try to eat breakfast and see if it helps you make healthier choices during the day or better controls your hunger, Kitchin says. It's all about finding what's going to work for your tastes, appetite, goals, and lifestyle.

The 5 Best Breakfast Foods to Help You Lose Weight

1. 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 one cup of some types of beans). What's so great about all that fiber? Recent research in theJournal 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.

2. Oatmeal

Does oatmeal help you lose weight? It certainly can! Oatmeal can help you lose weight in two ways. First, it's packed with fiber and it keeps you feeling fuller longer. Second, a 2016 study reported that eating a breakfast made with "slow-release" carbohydrates such as oatmeal or bran cereal three 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.

3. Yogurt

A recent report published in theNew England Journal of Medicine revealed which foods are correlated with weight change, including the top five foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you're looking to get leaner.

Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than those given a carbohydrate shake. Protein, including whey protein found naturally in yogurt and other dairy products, is filling and takes longer to digest than simple carbohydrates.

Save calories and added sugar by choosing plain yogurt. Add fresh fruit for sweetness.

4. Peanut Butter

Nuts are also packed with protein and fiber to help you stay full for longer and promote weight loss. That's probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein—all satisfying nutrients. Nuts used to get a "bad" reputation for being high in calories and fat. And while nuts and nut butters are calorie-dense, 2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber—they're also nutrient-dense and help you build a satisfying breakfast.

Try spreading a tablespoon or two of peanut butter onto whole-wheat toast (another "slow-release" carbohydrate) or adding nuts or nut butter to your oatmeal (another "slow-release" carb) for a balanced meal.

5. Eggs

One large egg has 6 grams of protein and 72 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer. One study found that people 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.

And while just eating egg whites will help you save calories, you'll also lose half the protein (about 3 grams is in the yolk), which helps make eggs a powerhouse choice for breakfast. Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants-lutein and zeaxanthin.

Yolks are a significant source of dietary cholesterol. But more recent science suggests that dietary cholesterol isn't inherently bad for heart health and researchers think that eating one whole egg every day is fine for most people.

Healthy Breakfast Foods – 6 Tips

WHAT'S GOOD FOR FENDING OFF FAT? WHAT'S NOT? FIND OUT.

Get in the rhythm of making the first meal of your day a perfect meal — one that's hearty, healthy, and slimming.

Start your day on a high note with these six healthy breakfast foods.

Here are 6 tips that are not only tasty and stick-to-your-ribs satisfying, they're low in calorie density, which makes them excellent choices if you're trying to shed excess weight.

• 1. Choose fiber-rich, water-rich whole grains over dry grains.Dry grains like cold cereals, breads, bagels, cereal bars, and muffins are dense with calories. Per bite, you're taking in a lot of calories, which means that by the time you've eaten enough to feel full, you've probably eaten more calories than you would have liked. That's why half a box of Cheerios (and its 700+ calories) can disappear so quickly!Don't be fooled by "fat free" or "low fat" choices. A Low Fat Cranberry Orange Muffin at Dunkin' Donuts, for example, tallies up a whopping 390 calories. (And are you really satisfied with just one?)For losing weight, you're much better off choosing "wet" (cooked in water, nonfat milk, or soymilk) cereals like oatmeal, kamut, or rolled barley flakes. Ounce for ounce, you're eating aboutone-third the calories of dry cereal or breads. The water that the hot whole-grain cereal is cooked in adds bulk and a lot more stomach-filling satisfaction, which means you're less likely to go overboard on calories at breakfast – and less likely later in the day to go places you ought not to go.Here's another way to think about it. A bowl of oatmeal topped with nonfat milk and berries has about the same number of calories (270) as a typical cereal bar. Butin minutes a lot of us can put awayfiveof those cereal bars. Five bowls of oatmeal? No chance. So yes, those cereal bars and energy bars may be quick and easy food, but eat them till you're comfortably full, and you'll end up with quick and easy weight gain.

• 2. Jazz it up.Add fresh or frozen fruit to your hot cereal. Let your imagination go! If there are no more strawberries in the fridge, slice up whatever you have – nectarines, bananas, mangos. It's all sweet. It's all good.One of our online Pritikin members wrote in recently that she made a "serendipitous" discovery. She'd run out of regular bananas and "resorted" to a frozen banana, slicing it up and putting it in her oatmeal along with blueberries, pineapple, and soymilk. She found out she actually preferred the texture and taste of the frozen banana. Now it's a treat on her oatmeal every morning.

• 3. Make it ahead of time.No time on weekday mornings to cook? No problem. Some of our Alumni have a great solution. They make their oatmeal or other hot cereal one week at a time in a big lasagna-size dish. After it's cooked, they cut it up and put it in baggies and freeze it. Every morning, they take out a serving, stick it in the microwave for two minutes, mix in some Splenda and nonfat milk or soymilk, and top it with fruit. Real easy.When Pritikin dietitian Kimberly Gomer knows she has a busy week ahead of her, she gets busy on Sundays. She cooks oatmeal in a large pot (with either water, skim milk, or soymilk) and mixes in lots of frozen berries. "All I have to do for the next five mornings is scoop out some and heat it in the microwave for a minute – that's it!"But really, it doesn't take much time to microwave a bowl of hot cereal each morning. This writer's tip: While I'm combing out my wet hair, I've got the oatmeal cooking in the microwave. In just three minutes (about the time my hair's done), the oatmeal's done.
• Another microwave quickie is egg whites and veggies. "Just take a microwavable bowl, spritz it with a dash of butter-flavored spray, add your egg whites and as much spinach or other veggies as you like, and nuke for about 1 to 2 minutes," recommends Tom Rifai, MD, FACP, Medical Director, Metabolic & Weight Management at St. Joseph Mercy Oakland and member of the Pritikin Scientific Advisory Board. "It's a satisfying, protein-packed way to start your day."
• For on-the-go breakfast, another online Pritikin member wrote, "I cook my instant oatmeal packets in a tall To-Go cup and then mix in lots of berries. I use the long-handled plastic spoons (like the ones you get for shakes at Dairy Queen) and have my healthy breakfast right in the car on the way to work. Hey, it ain't pretty, but it works!"

• 4. Want dry cereal – period?All right. Just make sure you're choosing varieties, like shredded wheat and puffed whole grain (good brand choices are Arrowhead Mills, Kashi, Quaker, Food For Life, Bob's Red Mill, and Nature's Path). A shopping tip: Scan the ingredient list. The fewer the ingredients, the better. Shredded wheat, for example, has just one ingredient – shredded whole wheat, which means you'renot getting all the added sodium and sugar that a lot of dry cereals contain. Yes, you want shredded wheat,notfrosted shredded wheat.Make your dry cereal better for your waistline by pouring less of it in your bowl and filling half your bowl with lots of fruit. The fruit fills you up and keeps you from eating too much of the calorie-concentrated cereal. And be sure to choose nonfat dairy milk or soymilk as a topper.Here's another tip from another Pritikin member. He was responding to a member who said that oatmeal made her gag. "If you cook up a batch ofChef Anthony's Oatmeal Supreme on Saturday morning, you'll never say oatmeal makes you gag again. I hated oatmeal myself, and now it's my favorite. Both a great breakfast and weight loss are happening."
• 5. Want toast?Tone down the calorie count by using sliced strawberries or sliced bananas instead of jam or jelly. Instead of cream cheese, try fat-free cream cheese or even a smear of naturally thick Greek nonfat yogurt. Top with a little unsweetened applesauce.

Breakfast Brownie

It tastes just like a chocolate brownie! Chocolate Brownie Oatmeal Recipe

Breakfast Q&A

The answer may surprise you. Should I eat breakfast if I'm not hungry?

• 6. Breakfast while travelingBreakfast buffets at your hotel and elsewhere can wreak havoc on not only your waistline but your heart. Sidestep the sausages and other artery-damaging meats. Head straight for the omelet bar. Ask for an egg-white or Egg Beaters omelet and look for healthy fillers, like fresh salsa, grilled bell peppers, grilled onions, and other veggies.While your omelet's cooking, pile up another plate with lots of fresh fruit. Add some treats, like raspberries, to a big bowl of hot oatmeal. Top with nonfat milk or soymilk.What a delicious and satisfying way to start your day!

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Source: https://thesuperhealthyfood.com/breakfast-for-weight-loss/

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