Healthy Foods That Help Towards Weight Loss

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Now of course you can change the Greek yogurt for on that it’s so high in calories like the fat free one or the Fage 5% fat one, I went with the Aldi Brooklea full fat one…Why?…Well I’m a big lad, I’d been out for a run so I needed to replace my nutrients, but not everyone’s first meal has to be like this there are many other foods in which we can have and I’m going to list a few which I hope will help you when it comes to that all important first meal of the day

When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins. On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimise snacking and ease weight loss….Here are 14 healthy breakfast foods that can help you towards weight loss as long as your in a calorie deficit

1: Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition. Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost. For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel. Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period. From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs. Try cooking up two or three eggs any style, then combining them with a serving of your favourite veggies, for a nutritious and delicious breakfast.

2: Wheat Germ

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium. It’s also high in fibre, boasting nearly 4 grams of fibre in each 1-ounce (28-gram) serving. Studies show that increasing your fibre intake from cereal grains may benefit weight loss. Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fibre to your breakfast.

3: Bananas

High in fibre but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning. One medium banana has just over 100 calories yet packs 3 grams of dietary fibre — knocking out up to 12% of your daily fibre needs in one shot. Fibre helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer. Multiple studies have found that upping your intake of fibre from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat. Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

4: Yogurt

Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food. One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers. Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt. Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

5: Smoothies

Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss. Since you can customise your ingredients, you can tailor your drink to fit your personal preferences. Filling your smoothies with veggies and low-calorie fruits can boost fibre intake to help you feel fuller longer. Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings. However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients. For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries…..Enjoy your smoothie throughout the morning to resist snacking and combat cravings.

6: Berries

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients. In addition to providing many important vitamins and minerals, berries are rich in fibre, which may reduce hunger and food intake. In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories……Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits

7: Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason. Besides being low in calories, grapefruits have a high water and fibre content — both of which can be beneficial for weight loss. One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group. In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29%. Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads. However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects.

8: Coffee

Some studies have found that your morning cup of joe ( I always start my day with a black coffee ) could bring big weight loss benefits. Because of its caffeine  content, coffee may aid weight loss by boosting metabolism and fat burning. While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favourite healthy breakfast foods to give your morning meal an upgrade….Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.

9: Kiwis

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile. They’re also an excellent source of fibre — just one cup (177 grams) provides up to 21% of your daily needs. What’s more, kiwis contain a specific type of fibre called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily….Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

10: Green

Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea. Green tea has been studied extensively for its metabolism and fat-burning capacities. Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories. There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to you

11: Chia Seeds

Tiny but powerful, chia seeds are an excellent breakfast supplement. They’re high in fibre and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer . They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger.

Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar. Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favourite berries. Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

12: Oat Meal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight. Oats are low in calories but high in fibre and protein — two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fibre shown to impact everything from immune function to heart health. Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flax-seed and a handful of almonds for a power-packed, high-fibre morning meal.

13: Flax-seeds

Flax-seeds are loaded with viscous fibre, a type of soluble fibre that absorbs water to form a gel in your gut .Flax-seeds are versatile and easy to enjoy. Ground flax-seeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fibre intake. Flax-seeds are versatile and easy to enjoy. Ground flax-seeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fibre intake.

14: Nuts

Nuts provide the perfect balance of fibre, protein and heart-healthy fats, making them a worthy addition to any breakfast. A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group. Both diets contained an equal amount of calories and protein. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs. Keep in mind that nuts are also very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from stacking up. Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.

Summary:

Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss. Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals. Keep in mind that following a weight loss diet doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimise your health and help lose weight quickly.