Did you know that skipping breakfast on a regular basis increases your risk of obesity by 450 percent?
A study by Virginia Commonwealth University discovered that people who regularly ate a protein-rich, 600-calorie breakfast, lost significantly more weight in 8 months than those who consumed only 300 calories and a quarter of the protein.
That’s why the Life Daily team put together these tasty tips on what to eat for breakfast to encourage you to change your habit.
The secret is to to aim for a breakfast that combines a good level of carbohydrates and fiber, with the right amounts of protein.
There are plenty of delicious options you can eat to ensure a nutritious, satisfying and healthy breakfast.
Check them out:
1. Raspberries
A standard cup of raspberries contains around 8 grams of fiber. Eating more fiber is a way of preventing weight gain, and can even encourage weight loss. Over the course of the two-year study, researchers have found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
2. Oatmeal
Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. They are also rich in omega-3 fatty acids, folate, and potassium.
But avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your oatmeal with milk and a bit of honey, and top with fruit and nuts.
3. Greek Yogurt
This thick creamy yogurt is loaded with calcium and protein – nearly twice as much as regular yogurt- and you will feel full throughout the morning. Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor.
4. Grapefruit
Eating half a grapefruit before each meal may help you lose weight due to the fruit’s fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and full of immunity-boosting antioxidants.
5. Bananas
Bananas, especially when they’re not fully ripe, are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. You can slice them and add to cereal or oatmeal; bananas add natural sweetness, so you won’t need additional sugar.”
6. Eggs
Until recently, eggs were not considered a good choice due to the cholesterol level in the yolks.
However, eggs are now regarded as a healthy source of protein and nutrients, like vitamin D, because research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.
7. Almond Butter
If you don’t eat eggs or dairy, then almond butter is an excellent alternative source of protein, and it’s filled with monounsaturated fat. It’s a really delicious spread on whole grain bread.
It’s similar to peanut butter, so it’s a great alternative for people who are allergic to peanuts.
8. Watermelon
Watermelon is an excellent way to hydrate in the morning. This juicy fruit is among the best sources of lycopen – a nutrient found in red fruits and vegetables that’s important for vision, heart health, and cancer prevention.
Watermelon contains just 40 calories per cup.
9. Blueberries
Fresh or frozen, blueberries contain lots of antioxidants. Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism.
Blueberries contain just 80 calories per cup.
10. Strawberries
All berries are good because they’re high in antioxidants without being high in calories. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.
11. Cantaloupe Melon
A six-ounce serving – about a quarter of a melon – contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A, an important nutrient for smooth, younger-looking skin.
Cantaloupe has a high water concentration, so you will stay hydrated and feel full until lunchtime.
12. Kiwi
This delicious little fruit has about 65 milligrams of vitamin C per serving – that’s almost as much as an orange. It’s also rich in potassium and copper and contains more fiber per ounce than a banana.
Kiwis are slightly tart, so if you prefer a sweeter flavor, mix them with strawberries and bananas in a smoothie or fruit salad.
13. Cereal
Cereal can be tricky, so choose one with at least 5 grams of fiber and less than 5 grams of sugar, such as shredded wheat or other bran based cereals.
Use skim milk and fruit for a complete and satisfying breakfast. The wholegrains will fill you up, and there is protein to supply all-day energy together with antioxidants for your immune system.
How do you feel about our suggestions about what to eat for breakfast?
Were any of them your favorites? Maybe you can propose some alternatives?
We welcome your ideas, which you can easily send by using the comments feed below.
