Few great Breakfast Foods for Weight Loss and Fitness.

Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight.

Need ideas for a healthy breakfast? Mix up your morning meal and try one—or a few—of these 5 healthy breakfast foods that help you lose weight.

A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.

1. Blueberries

A cup of Blueberries delivers a whopping 8 grams of fiber (that’s more than double what is 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? Eating more fiber as a way to prevent weight gain or even encourage weight loss.

2. Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, 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. 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

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 people given a carbohydrate shake instead. Whey protein is found naturally in yogurt and other dairy.

4. Peanut Butter

Nuts were also among the top 5 foods that 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.

Try spreading 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 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer.

EAT WELL LIVE WELL

Is Skipping Breakfast Really That Bad for Weight Loss?

There has been a very strong belief that those who eat breakfast are less likely to be overweight and it’s also been suggested that people who eat breakfast tend to eat less later in the day.

It’s resulted in the idea that eating breakfast will help prevent weight gain and is important for those trying to lose weight. However, a recent study has found the opposite might be true.

Here’s what you need to know about whether breakfast helps or harms weight loss.

EATING BREAKFAST DOESN’T MEAN YOU’LL LOSE WEIGHT …

Recent research’s examined the connection and found no association between eating breakfast and weight maintenance for women; men who ate breakfast were slightly better able to keep their weight down.

… BUT IT COULD HAVE OTHER BENEFITS

Some research has found eating breakfast may be important for helping to decrease risk of Type 2 diabetes. Eating breakfast may also help enhance performance for tasks requiring attention, memory and executive function, according to another study.

It’s also worth noting a few studies have found those who consume the highest percentage of their daily calories at breakfast had lower BMIs than those who filled up at lunch or dinner.

SKIPPING BREAKFAST DOESN’T MEAN YOU’LL LOSE WEIGHT … EITHER

Yes there have been lot of discussions going on about Intermittent Fasting, which general includes fasting for 16 hours and most people skip breakfast to achieve the same. But it depends on what works for your body and it’s not advisable to follow a Diet fad just because someone said so.

CONCLUSION

Breakfast is just another time we take in calories. In order to prevent weight gain we have to watch our overall calorie intake and match it to our calorie needs. What’s more, the decision to eat (or skip) breakfast is an individual one: If you’re hungry first thing in the morning, eat; if your stomach doesn’t start rumbling until a few hours after you wake up, skipping breakfast is OK.

If you eat breakfast, make smart choices. Skip sugary processed foods and pick protein-rich options that fill you up and provide important nutrients. Greek yogurt topped with nuts and berries or a breakfast sandwich made with eggs and vegetables — both meals offer a combination of protein, mono- and polyunsaturated fats and fiber.

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