The most effective weight loss plan begins with diet adjustment. It is the easiest way to lose some extra kilos without lifting a dumbbell or doing planks and pilates. Here are eight breakfast options to help weight loss.
Potato
Whether Irish or sweet, potatoes are very rich in potassium. Because of this, they help prevent unnecessary water retention to maintain a healthy weight and blood pressure. It also contains many complex carbohydrates that leave one feeling full longer than a regular meal. It is also very pocket-friendly. However, it can make or mar your weight loss goals depending on how it is cooked. Eating potatoes boiled or baked is the best option…or rather, the only option for anyone working on a weight loss plan.
Wholegrain oatmeal
A pro-tip to anyone using diet adjustment for a weight loss plan: more fiber, protein, and Oats fit perfectly into this class.
Wholegrain oatmeal contains high fiber and proteins and maintains a low-calorie content. It also helps your weight loss by reducing your appetite and regulating your blood sugar level.
Sometimes, sudden spikes in blood sugar levels, coupled with a crash in blood pressure, could increase appetite and prompt a desire to consume more food or snack more frequently. Oatmeal contains a class of compounds called beta-glucan. Beta-glucan is known to help regularise blood sugar and prevent these spikes and crashes.
Wholewheat bread
Popularly called wheat bread, this meal is a healthy alternative to regular white bread. Wheat bread is a plant-based source of protein that helps reduce body fat mass and control cholesterol levels.
It contains a higher proportion of fiber and a broader spectrum of nutrients compared to what is found in white bread. This makes it the better choice.
The problem with recommending wheat bread to someone on a diet plan is that they often use the wrong spread. Using butter or mayonnaise for your spread is a no-no. Avocados, on the other hand, are a healthy replacement.
Bananas
Eating one medium banana is enough to get by a rigorous workout session. According to a journal on NCBI, bananas are a good energy source that endurance athletes often consume. Bananas contain a lot of carbohydrates –about 27g in every medium-sized banana. You may wonder how consuming that amount of carbs is meant to help with weight loss. Well, technically, it doesn’t. Using a low-carb diet for weight loss gives rapid results. But it has also been found to give side effects like constipation and muscle cramps.
Bananas ensure you have the right proportion of carbs, as well as other nutrients for proper body functioning. Research has shown that higher fiber intake is associated with lower body fat. Because of the banana’s fiber content, it slows down digestion and keeps you full for a more extended period. With only a few bananas, you can get by the day’s work without feeling the need to have a snack in between.
Nuts
This is not a standard option for people living in this region but it has proven to be a solution that works. If the nature of your job prevents you from eating proper meals for breakfast, there is a higher chance that you will binge eat or snack very often.
Eating nuts like pistachios, walnuts, and cashew nuts, can help. Instead of snacking on unhealthy pastries and biscuits, a handful of nuts is enough to get you by. This is because nuts have a high content of fiber, which keeps you feeling full for an extended period. Furthermore, it contains a type of fat that is not easily absorbed by the body.
You can have it as a granola bar or mixed with Greek yogurt to give it more flavor.
Eggs
Eggs are an excellent dietary source of proteins. Because of the complexity of protein molecules, it takes a longer time, and more energy is required to break it down. As a result of this, consuming a high-protein meal provides a prolonged feeling of fullness compared to opting for a high-carbohydrate meal. Also, more calories are burnt because of the energy required to metabolize proteins, aiding weight loss.
However, the way you cook the eggs also matters. Frying or adding butter to eggs will increase the fat content. For weight loss, eggs are better eaten boiled, baked, or steamed.
Unripe plantain
Apart from having a lower glycemic index (that is, a lower chance of spiking your blood sugar level) when compared to ripe plantains, unripe plantains have other health benefits. Unripe plantain can help you lose weight. It contains resistant starch, which takes a longer time to digest. It also helps you reduce uncontrolled snacking.
Unripe plantain is good for portion control because it makes one feel full more quickly than a regular plate of rice. Eventually, fewer calories are consumed overall.
You can pair this with sardine sauce or vegetable soup depending on your preference.
Fruits
Fruits like watermelon, apples, and pawpaw can help you manage weight. Fruits, generally, contain a high amount of fiber. This helps to reduce frequent feelings of hunger and maintain healthy GI motility to prevent bloated feelings.
For example, about 90% of watermelon is made up of water. Starting your day with a plate of watermelon will leave you feeling hydrated and full.
You can have it as a salad using vinegar as a dressing, or take it blended as a smoothie. Your call.
Bonus: Water
This is not food. However, many people forget how important it is to start your day with water. Water is essential for weight loss as well. And it’s the cheapest and easiest thing to “prepare”.
Studies show that sometimes, our brains trick us into thinking the feeling of thirst is hunger. Therefore, drinking sufficient water, especially at breakfast, can help suppress your appetite and reduce intermittent snacking.
In a nutshell, eating foods with high fiber and protein reduces your appetite and your need to eat more often, eventually causing you to lose weight over time.
