High Fiber Breakfast For Weight Loss

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High fiber breakfast has been linked with an increase in the metabolic rate of the body, leading to increased weight loss. In addition, it has also been seen that high fiber breakfast prevents the body from sharing macronutrients which ultimately leads to reduced food intake and increased tolerance of diverse carbs among individuals. This can be achieved by increasing your intake of whole grains like brown rice, millet, oats, wheat etc., long grain white rice, fruits and vegetables tat are wel

High Fiber Breakfasts to Help Meet Your Recommend Intake

If you’ve ever said “I’m not really a breakfast person,” you might be missing out. Breakfast is an ideal opportunity to start the day on solid nutritional footing.

If you’re trying to get more fiber into your diet, for example, breakfast is a great way to do that. Fiber is naturally found in fruits, vegetables, grains, and seeds, according to the latest edition of the USDA Dietary Guidelines.

And why do you need this charming carbohydrate? Well, research has shown that fiber can support gut health and reduce the risk of cardiovascular disease, among many other benefits.Trusted Source

Most adults should be getting somewhere between 22 and 34 grams of fiber per day, yet research shows most of us are falling short.Trusted Source

To help you meet the daily recommended amount of fiber, we’ve gathered up 19 quick recipes that pack in 5 to 50 grams per serving.

  1. Raw banana cacao smoothie

Cacao powder is the secret source of fiber in this luscious smoothie. One tablespoon has 2 grams of fiber, and this recipe calls for 2 tablespoons. You can do the math.

Whirl it up with other tasty sources of fiber, like banana, dates, almond milk, and almond butter, and you’d swear it isn’t healthy.

  1. PB&J smoothie

Frozen strawberries (a sub for jelly) provide about 5 grams of fiber per cup, and peanut butter adds another 3 grams.

As if a whole banana and two hefty spoonfuls of peanut butter weren’t enough, this recipe has some oats and chia seeds too. The result is a portable PB&J with a high fiber count.

  1. Triple-berry chia detox smoothie

Three kinds of berries pack this six-serving smoothie with fiber. It’ll keep in the fridge for 3 to 4 days, making it easy to start the day with good moral fiber (ha – see what we did there?).

Here’s the lowdown on fiber per cup: Raspberries have 16 grams, blackberries have roughly 8 grams, and strawberries have about 5 grams.

Add two bananas and chia seeds and you’re getting a healthy dose of fiber in one irresistible pink drink.

  1. Simple pumpkin spice smoothie

Instead of a pumpkin spice latte, start the day with this fiber-rich smoothie. Thanks to the canned stuff being available year-round, there’s no need to wait until fall.

A cup of pumpkin puree has 7 grams of fiber. And the fiber count grows when pumpkin joins forces with spinach and chia seeds.
High fiber breakfast bars

  1. Quinoa breakfast bars

Whip these up on a Sunday morning and you’ll have grab-and-go breakfasts for the whole week. One and a half cups of quinoa add 36 grams of protein and 18 grams of fiber to the pan. Um. yes, please.

Nuts, chia seeds, and peanut butter also contribute fiber to these yummy treats.

  1. Apple flax breakfast squares

With no flour in sight, these lightly sweetened, spice-infused treats rely on 3 whopping cups of ground flaxseeds.

And do these little seeds ever deliver! Just 1 cup contains 46 grams of fiber. Even better, this recipe makes 12 servings, so you’re all set for the week (and next week, if you freeze some).


High fiber breakfast in a bowl

  1. Veggie-loaded smoothie bowl

Broccoli (with about 2 grams of fiber per 1/2 cup) and frozen spinach (3 grams of fiber) hide behind sweet banana and creamy avocado. That’s how to make your fiber go down smooth and sweet.

  1. Chia seed breakfast bowl

This breakfast gets its staying power from chia seeds. Take 2 minutes to mix them up with your milk of choice the night before, and wake up to a meal that’ll fuel you.

One serving contains 1/8 cup of chia seeds, which will give you 10 grams of fiber. Fruit will add to the fiber count too. Half a cup of sliced banana will add almost 2 grams of fiber.

  1. Quick and easy sweet brown rice breakfast bowl

There’s no reason this nutty, fiber-riffic grain can’t take center stage in your breakfast too. Half a cup of brown rice has 1.5 grams of fiber. An apple ups the fiber count, with roughly 2 grams per serving.

High-Fiber Breakfast Recipes Under 420 Calories

Getting enough fiber in your diet is key for aiding weight loss, boosting heart health and protecting against diseases like Type-2 diabetes. The daily recommended intake for fiber is 25-35 grams from sources such as fruits, vegetables, legumes and whole grains. These delicious breakfast recipes will help you start your day with at least 10 grams of filling fiber for under 420 calories per serving.

  1. APPLE-CINNAMON OATS

Nutrition (per serving): Calories: 211; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 38g; Dietary Fiber: 11g; Sugar: 8g; Protein: 6g

  1. VEGGIE BOWL WITH FARRO AND EGG

Nutrition (per serving): Calories: 298; Total Fat: 1g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 446mg; Carbohydrate: 58mg; Dietary Fiber: 10g; Sugar: 10g; Protein: 15g

  1. COCONUT-GREEN APPLE MUESLI

Nutrition (per serving): Calories: 315; Total Fat: 16g; Saturated Fat: 13g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 62mg; Carbohydrate: 41g; Dietary Fiber: 10g; Sugar: 15g; Protein 6g

  1. HEALTHY FREEZE-AHEAD BREAKFAST BURRITOS

Nutrition (per serving): Calories: 375; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 204mg; Sodium: 720mg; Carbohydrate: 44g; Dietary Fiber: 10g; Sugar: 3g; Protein: 20g

  1. VEGAN COCOA CHIA SEED PUDDING

Nutrition (per serving): Calories: 225; Total Fat: 9.6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 99mg; Carbohydrate: 30g; Dietary Fiber: 11g; Sugar: 15g; Protein: 6g

  1. BANANA BUCKWHEAT PANCAKES

Nutrition (per serving): Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 297mg; Carbohydrate: 38g; Dietary Fiber: 11g; Sugar: 9g; Protein: 9g

  1. WHOLE-FOOD BREAKFAST BURRITOS

Nutrition (per serving): Calories: 297; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 181mg; Sodium: 719mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 6g; Protein: 16g

The importance of including proteins in your breakfast

  • Proteins are important as they can help you lose weight. This is because proteins keep you fuller for longer, controlling your hunger pangs
  • Nutrient protein is important for bone density, enhancing muscle strength, cartilage and effective weight management as well
  • Including the nutrient protein in your diet helps keep your hunger satisfied and you eat healthy foods all day long
  • Protein-rich healthy breakfast gives a kick start to your day. You feel energetic and it reduces the chances of drowsiness, sluggishness and headaches
  • Another important reason to include proteins in your breakfast is it helps boost metabolism which is also beneficial for weight loss

Have a look at some healthy protein-rich breakfasts:

  1. Whole eggs

A super convenient and delicious breakfast option can be whole eggs. Extremely rich in proteins and other essential nutrients, eggs should be included in your morning breakfasts.

  1. Chicken salad

Another protein rich food which should be included in your breakfast is chicken. You can make a chicken salad for yourself. Include some slices of chicken and protein rich vegetables like carrots, turnips, spinach and mustard greens

  1. Oatmeal

Another weight loss friendly breakfast option can be a bowl of oatmeal. Oatmeal are rich in dietary fibre and have significant amounts of proteins. You can make a bowl of oats with milk and even add some fruits to make it all the more nutritious.

  1. Protein smoothie

Dairy products are rich in calcium and proteins. You can make a protein-rich smoothie for yourself. It is easy to prepare. You can add some fruits of your choice, healthy nuts and seeds to make a nutritious drink for yourself. You can even add a dollop of nut butters for additional intake of proteins.


Protein and fibre rich breakfast for weight loss:

The two nutrients proteins and fibre are important for quick weight loss. This is because they help you keep full for longer duration. This in turn prevents you from overeating in the next meal. You can combine some proteins with fibre rich food to speed up your weight loss goals.

For instance, boiled eggs with vegetables like spinach, cherry tomatoes and avocado, chicken with asparagus, carrots and beans, oatmeal with yoghurt or berries and smoothie with any fruit of your choice.

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