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You always hear that “breakfast is the most important meal of the day.” It is because you haven’t eaten any for eight hours and you need energy so you can do your daily activities properly. But a lot of people, specifically weight watchers, have taken this meal for granted.
They don’t eat breakfast due to busy schedule and due to the misconception that they will gain weight if they eat too much. At some point, eating too much will really make you fat. But if you know what you should eat and if you have discipline, then eating breakfast won’t be a problem.
What should I eat for breakfast? Ideal Foods to Control your Weight Gain
Oats / Cereals
You can eat whole wheat oat meal or cereal and combine it with coffee or tea. Oat meal or cereals are packed with fiber and other nutrients that can help you to move and do your work. In addition, fibrous meal will help you eliminate all the unwanted toxins in your body.
Another food that you can eat in the morning is toasted bread with peanut butter. This can make you full for few hours and it can give you the nutrients that you need. Just make sure though that the bread is made with whole wheat, or organic clean eating breakfast recipes for you to be able to still lose weight.
Learn More: 3 ways of having a Healthy Fast Food Breakfast
Protein is very essential as it gives you energy for the whole day. Have some lean protein in your body. Eat protein rich foods. It will help you to feel full for a longer period of time because it takes time for our body to digest and absorb this nutrient. It also matters on when to eat food containing lean protein. Purdue University studies shows that it will be better if you will eat lean protein on your breakfast than any other time of the day because it will give you more food satisfaction and lead you to feeling of being full enough. As Joan Salge Blake, R.D., a clinical associate professor of nutrition in Boston University, recommends that it is better to consume at least 30 grams of protein in your breakfast. You will have a lean belly.
This food has that special type of starch that resists digestive enzymes. It stays longer in your intestine because our body takes time for it to break down completely. It delays the hungriness we might feel, says Katherine Beals, Ph.D., R.D., a clinical associate for nutrition at the University of Utah. Have medium spud of baked potato in dinner which is about 100 calories. You may also try potato salad made with vinegar rather than mayo which is fattening. Chilling cooked potatoes can increase its ability to fight hungriness but of course, potato cooked deep fry on oil is bad on your health.
With Jane Fonda aerobic videos, grapefruit diets lose its popularity but this citrus has now comeback. According to the study at Nutrition and Metabolic Research Center at the Scripps Clinic in San Diego, you will lose an average of 3.6 pounds in three months if you will eat half a grapefruit each meal, which makes it a healthy low calorie breakfast.
More Tips for Appetite Control
One of our problems when it comes to diet is our appetite control. Our body has the ability to sense whether we are full or in food shortage. If your body is sensing food shortage you will feel hungry. Here are some tips for your tummy to keep calm, stay quiet and maintain a good shape.
- You can have little fat. Unsaturated fat such as oleic acid which is found in olive oil, nuts and avocados can also help you fight hungriness, according to the study in the journal Cell Metabolism. It can convert the signals coming on your brain that blocks hungry pangs. Sari Greaves, R.D., a spokesperson for the American Dietetic Association, warns you that you must watch how many unsaturated fat to take. 2 Tbsp of peanut butter, an ounce of nuts, or a quarter of an avocado will be better, suggested by Greaves.
- Release Sweat. Having some activities on gym will help you burn calories and absorb fewer calories. American Journal of Physiology published a study tells that 60 minutes of high-intensity cardio can reduce your appetite up to 2 hours afterwards. According to David Stensel, Ph.D., aerobic exercise lowers the production of ghrelin that gives hunger pangs. To make it more effective, work out more intense with intervals.
The foods listed above are practically healthy on the go breakfasts. One shouldn’t have a hard time preparing or packing them.
What did you eat for breakfast today?