Dieting plays a big role in weight loss.
If you try to lose weight by eating less, you know that you need to restrict the calorie intake while keeping all the nutrients your body requires.
Recent research shows that breakfast is very important in our metabolic health. A well-planned breakfast not only can make the body strong, but also can help you get rid of excessive weight.
So how to do it?
First of all, never skipping your breakfast. This is strongly linked to an increased risk of weight gain.
To have your optimate weight-loss breakfast, you need to do three things:
Focus on foods rich in fiber
Dietary fiber provides many health benefits. One is that fiber can make you feel satiated easily while consuming only a small number of calories.
That is why eating whole fruit is better than drinking fruit juice (even it is 100% pure juice). You feel fuller but get less calories and sugar.
Dietary fiber is particularly good for people with type 2 diabetes. It can promote good gut bacteria to control the disease.
One recent study from the Rutgers University shows that dietary fibers can help produce short-chain fatty acids that nourish our gut lining cells. This will reduce inflammation and help control our appetite.
Pay attention to protein
Foods high in protein can decrease people’s appetite over the following hours. If your breakfast is rich in protein, you may eat less in your lunch and thus consume less calories.
A recent study finds that a high protein breakfast curbs evening snacking compared to a normal-protein breakfast.
Remember, not all proteins are equal. Researchers prefer plant protein to animal protein. Plant protein is associated with a lower risk of type 2 diabetes, while a diet rich in animal protein is linked to a higher risk of diabetes.
You can find plant protein from beans, seeds and nuts.
Be generous about calories
This may seem confusing because you want to reduce calories in your diet to lose weight.
But the point here is that a high-calorie breakfast is much better than high-calorie meals in other time of the day.
For example, one study compared the effects of a high-calorie breakfast with a high-calorie dinner on physical health in overweight or obese women.
The researchers found that over 12 weeks, the women eating the hearty breakfast showed over a 2-fold greater weight loss and reduction in waist circumference compared to the women eating a hearty dinner.
What’s more, the women in the high-calorie breakfast group showed better improvements in most metabolic markers, including fasting glucose, insulin, insulin sensitivity, and triglyceride levels.
They also had greater satiety and less hunger throughout the day.
To summarize, breakfast can help you lose weight, and you should be serious about it. Make a good plan and enjoy a healthy, delicious breakfast every morning. Of course, don’t forget regular exercise.
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