Oatmeal is the best choice for cereal lovers. It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber also helps reduce cholesterol. Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure.
Also, oatmeal can help you lose weight in two ways. First, it’s rich in fiber, which keeps you feeling fuller longer. Second, oatmeal-like bran is a “slow-release” carbohydrate. It doesn’t spike blood sugar as high as eating refined carbohydrates, and as a result, 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. Be careful though; oatmeal by itself doesn’t provide you with a balanced, higher-protein meal since one cup only contains about six grams of protein. To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese. Avoid packets of maple brown sugar or apple cinnamon instant oatmeal, because they seem healthy, but they contain lots of sugar and artificial colors.
Who doesn’t love fresh, ripe berries? They are a burst of flavor and packed with antioxidants. Most popular types include blueberries, raspberries, strawberries, and blackberries. What you might not know is that they’re lower in sugar than most fruits, yet higher in fiber. Raspberries and blackberries each provide an impressive eight grams of fiber per cup. Being so low in sugar also means that they are low in calories as well. One cup of berries contains only 50-85 calories, depending on the type.
Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Also, berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized, and keep the cells lining your blood vessels healthy. As they lack protein content though, an excellent way to add berries to your breakfast is to eat them with Greek yogurt and/or oatmeal.
Think of grapefruit — one of the best fruits for fat loss — as your breakfast appetizer. Other fruit juices, whether homemade or store-bought, may contain valuable immune-boosting nutrients, but they also contain a whole lot of calories without the fiber, protein, and healthy fats you need to feel satiated. “Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week,” says Patricia Bannan, MS, RDN. “Researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks,” she says. How does that work? The tangy fruit helps lower insulin, a fat-storage hormone. It’s also 90 percent water, so it fills you up, and you eat less, explains Bannan.
To conclude, a healthy breakfast that will help you drop pounds needs to offer protein, fiber, and healthy fats. There is a big difference between eating sugary chocolate cereal and prepackaged muffin compared to natural Greek yogurt and fresh fruit. A high-protein breakfast can lead to guaranteed long-term weight loss. Science has proved it. Of people who’ve lost 30 pounds or more, 80% kept the weight off by eating a high-protein breakfast every day, according to a study done by The National Weight Control Registry. Eating a meal in the morning can also have a positive effect on your blood sugar concentration.
On the other hand, starting the day without breakfast is associated with a higher weight and an increase in fat mass. But this does not mean that you will automatically gain weight if you skip breakfast. These findings could also suggest that people who eat breakfast daily lead a healthier lifestyle in general. It doesn’t necessarily mean that eating breakfast alone protects you from obesity.Related: 10 Nutritious Facts About Grapefruits