What Can I Eat For Breakfast While On A Diet

21

What can I eat for breakfast while on a diet? That’s a question I’ve been struggling with for the past few weeks. To be honest, I haven’t had that much luck finding breakfast recipes that are relatively low in calories but still tasty.

You’re now ready to get started on your diet! Lucky for you, there are many foods you can eat for breakfast while following a diet (and without going to the kitchen and making eggs and bacon).

What Can I Eat For Breakfast While On A Diet

When you’re trying to lose weight, breakfast can set the tone for the rest of your day.

Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.

On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

 Berries

11 Reasons Why Berries Are Among the Healthiest Foods on Earth

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.

In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake

In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories

Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period

Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.

SUMMARYBerries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.

. Grapefruits

Grapefruit - Wikipedia

Grapefruits are a popular component of many diets and weight loss programs — and for good reason.

Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss

One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.

In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group

In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29%

Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.

However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects

SUMMARYGrapefruits are low in calories, high in water and rich in fiber. Studies show that they may increase weight loss and reduce calorie intake and body fat.

 Coffee

How to tap into the health benefits of coffee

Some studies have found that your morning cup of joe could bring big weight loss benefits.

Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.

According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown

Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period

While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.

Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.

SUMMARYCoffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.

. Kiwis

Kiwifruit: Health benefits and nutritional information

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.

They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs

One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference

What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss

They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily

Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

SUMMARYKiwis are high in fiber, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily.

. Green Tea

Is green tea good for you? | BBC Good Food

Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea.

Green tea has been studied extensively for its metabolism and fat-burning capacities.

For instance, one small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes

Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4%

Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories

There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.

SUMMARYGreen tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss.

The  Best Foods to Eat in the Morning

Breakfast is a great way to start your day.

While some people prefer to skip breakfast, others need a source of energy to get going.

If you enjoy breakfast, choosing nutritious foods may provide long-lasting energy and keep you full for hours. These foods are typically high in fiber, protein, healthy fats, and micronutrients.

While it’s best to avoid unhealthy options that are high in sugar, refined carbs, and additives, it’s not always easy to know what to choose. As such, the list below will help you build a healthy breakfast.

 Eggs

When Can Babies Eat Eggs? Recommendations, Risks, & a Recipe

Eggs make a simple, nutritious breakfast choice.

They’re an excellent source of protein, which helps support muscle synthesis. Since protein takes a while to digest, it also helps keep you feeling full

In one study, people given eggs and toast for breakfast reported significantly less hunger than those given bran cereal, suggesting that the egg group’s higher protein intake — 25 grams versus 11 grams — promoted greater fullness

Furthermore, the egg group ate fewer calories at lunch, suggesting that this dish may support weight management

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration

Eggs are also one of the best sources of choline, a vital nutrient for brain and liver health

Contrary to popular belief, eggs don’t raise cholesterol levels in most people despite their high cholesterol content. In fact, one review of 23 studies found that eggs have a mild protective effect against heart disease .

That said, try to limit your intake of highly processed breakfast items that are commonly paired with eggs, such as breakfast sausages and bacon. Instead, eat your eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.

SUMMARYEggs are high in protein and several important nutrients. They may promote fullness and help lower your calorie intake later in the day.

Greek yogurt

Greek Yogurt: Benefits and How to Shop

Greek yogurt is a great option if you’re looking for a quick breakfast.

It’s made by straining whey and other liquid from milk curds, which produces a creamy product that’s more concentrated in protein than regular yogurt

In addition, it’s lower in calories than other protein sources. A 1-cup (245-gram) serving boasts 25 grams of protein and only 149 calories

Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus

Certain types are good sources of probiotics like Bifidobacteria, which support your digestion. To make sure that your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label

If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option.

Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals.

SUMMARYGreek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health.

 Oatmeal

Easy, Sweet, Creamy, Healthy Oatmeal (Dairy Free) ~ Veggie Inspired

Oatmeal is a classic breakfast option — and it’s nutritious to boot.

It’s made from rolled or steel cut oats, which contain a unique fiber called beta glucan.

This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating

Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium

They also contain around 10 grams of protein per cup (81 grams). To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs .

Keep in mind that oats don’t contain gluten but are often processed alongside gluten-containing grains, which increases the risk of cross contamination

Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free.

SUMMARYOatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals.

 Chia seeds

Healthy Benefits of Chia Seeds | Cooking Light

Chia seeds are extremely nutritious and a great source of fiber.

In fact, just 1 ounce (28 grams) provides an impressive 10 grams of fiber per serving

What’s more, a portion of this fiber is soluble, meaning that it absorbs water and increases the volume of food moving through your digestive tract. In turn, this process helps you feel full

One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds. Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group

Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible

These seeds’ high soluble fiber may likewise help stabilize blood sugar levels and support heart health

Though chia seeds aren’t high in protein, you can eat them with high protein foods, such as Greek yogurt, cottage cheese, or a protein shake.

This chia pudding recipe packs 25 grams of protein, for example.

Leave a Reply

Your email address will not be published. Required fields are marked *

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close