Eating breakfast is conventionally considered great when you are planning to lose weight. Scientific evidences vary on whether eating breakfast or abstaining from it is great for weight loss.
A scientific research shows that those who eat standard breakfast look skinnier and that people who are planning to lose weight and maintain a healthy weight succeed better when they eat breakfast.
On the contrary, a study conducted at the University of Bath found that eating breakfast didn’t have any effect on the participants’ rate of metabolism or the amount of calorie they eat later during the day.
Yet, a few research shows that omitting breakfast could in fact be helpful when you are planning to lose weight.
For this to work, you have to engage in irregular fasting whereby you alternate between times of eating and calorie restriction.
This weight loss plan is based on the fact that during the fast hours, your body burns fat rather than process foods.
A 2015 study published in the FASEB Journal showed that obese people who engaged in irregular fasting at least once a week lost roughly 2.6 percent weights after a month, 6.4 percent after three months, and 8.4 percent after six months.
They also experienced low level of bad cholesterol and insulin.
Another study carried out at the University of Alabama at Birmingham showed that eating breakfast or not have no significant effect on weight loss.
However, there are breakfast foods that are considered great for weight loss. We have provided a few weight loss breakfasts below to help you in your weight loss goal:
A cup of raspberries provides you with 8 grams of fiber which amounts to half the quantity of fiber present in one cup of strawberries and roughly the same amount of fiber found in some forms of beans.
A study published in the Journal of Nutrition showed that eating more fiber is a good way to avoid overweight and a boost to your weight loss goal.
The study found that an increase of fiber by eight grams for every 1,000 calories led to four-and-a-half pounds weight loss.
Oatmeal helps in weight loss through two ways: Because it has sufficient amount of fiber, it creates a feeling of satiety and prevents you from overeating.
The second weight loss benefit of oatmeal is that it helps you to burn fat.
A research published in the journal of Nutrition found that eating a breakfast consisting of “slow-release” carbohydrates like oatmeal or bran cereal roughly three hours before your workout helps you to burn more fat.
This is due to the fact that low release carbohydrate doesn’t increase the levels of blood sugar like refined carbohydrate.
Low release carbohydrate also prevents insulin levels spike which is beneficial for your weight loss goal since insulin signals your body to store more fat.
Thus, low blood sugar level assists you to burn fat.
A study recently published in the New England Journal of Medicine, and out of Harvard showed foods that are connected with weight change and foods that boost weight loss. Yoghurt was found to be one of them.
Also, the protein in yoghurt helps you to get leaner. Plain yogurt reduces calories and unwanted sugar. You may want to try fresh fruit like raspberries.
According to Harvard researchers, nuts are one of the five foods that promote weight loss.
Instead of using the normal butter, you may want to splatter one to two table spoonfuls of peanut butter on your toast.
Of course, use whole wheat bread instead of refined bread.
Eggs provide the body with protein, which is of immense help to dieters. When placed side by sides carbohydrates and fat, protein provides the body with longer period of satiety.
One study found that dieters who ate eggs for breakfast felt fuller for two times longer periods than that amount of satiety obtained from eating a bagel for breakfast.