1. Eggs
Eggs are undeniably healthy and delicious.
Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels (1, 2, 3).
In one study, men ate either eggs or a bagel for breakfast. They felt more satisfied after the eggs, and took in fewer calories during the rest of the day (3).
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration (4, 5).
Eggs are also one of the best sources of choline, a nutrient that’s very important for brain and liver health (6).
They’re also high in cholesterol, but don’t raise cholesterol levels in most people. In fact, eating whole eggs may reduce heart disease risk by modifying the shape of LDL, increasing HDL and improving insulin sensitivity (7, 8).
What’s more, three large eggs provide about 20 grams of high-quality protein.
Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.
2. Greek Yogurt
Greek Yogurt
Greek yogurt is creamy, delicious and nourishing.
It is made by straining whey and other liquid from the curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger, and has a higher thermic effect than fat or carbs (9, 10).
The term “thermic effect” refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help with weight control, because they increase levels of hormones that promote fullness, including PYY and GLP-1 (9, 11).
Full-fat yogurt also contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk (12, 13).
Certain types of Greek yogurt are good sources of probiotics, like Bifidobacterium, which help your gut stay healthy. To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label (14).
Try topping Greek yogurt with berries or chopped fruit in order to increase the meal’s vitamin, mineral and fiber content.
3. Coffee
Coffee is an amazing beverage to start your day.
It’s high in caffeine, which has been shown to improve mood, alertness and mental performance.
Even small amounts of caffeine can achieve these effects (15, 16, 17).
An analysis of 41 studies found the most effective dose to be 38–400 mg per day, to maximize the benefits of caffeine while reducing side effects (17).
This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is (17).
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period (18, 19).
Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk (20, 21, 22, 23, 24).
4. Oatmeal
It’s made from ground oats, which contain a unique fiber called beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol (25, 26).
In addition, beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that beta-glucan increased levels of the “fullness hormone” PYY and that higher doses had the greatest effect (27, 28, 29).
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure (30, 31, 32).
Although oats don’t contain gluten, they’re often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley (33).
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free.
One cup of cooked oatmeal contains about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast. Oatmeal made from steel-cut oats provides about twice as much protein.
To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
5. Chia Seeds
Chia Pudding With BerriesChia seeds are extremely nutritious.
They’re also one of the best sources of fiber around.
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.
What’s more, a portion of the fiber in chia seeds is viscous fiber.
Viscous fiber absorbs water, which increases the volume of food moving through your digestive tract and helps you feel full and satisfied (34, 35, 36).
In a small study, people with diabetes who ate chia seeds for 12 weeks experienced reduced hunger, along with improvements in blood sugar and blood pressure (36).
Chia seeds are also high in antioxidants. They protect your cells from unstable molecules called free radicals, which are produced during metabolism (37, 38, 39).
In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease (40).
However, one serving of chia seeds provides about 4 grams of protein, which may not be optimal for breakfast.
Here is a recipe for chia pudding that contains more than 25 grams of protein.
High-Protein Chia Seed Pudding
Ingredients:
1 ounce (28 grams) dried chia seeds.
1 scoop whey protein powder.
1 cup coconut milk or almond milk.
Half a cup of berries.
Stevia or other sweetener to taste, if desired.
Directions:
Combine all ingredients in a bowl and mix well. Cover bowl and refrigerate for at least one hour.
6. Berries
Berries are delicious and packed with antioxidants.
Popular types include blueberries, raspberries, strawberries and blackberries.
They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup.
What’s more, one cup of berries contains only 50–85 calories, depending on the type.
Berries also contain antioxidants called anthocyanins, which protect your heart and may help you age better (41, 42).
Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from becoming oxidized and keep the cells lining your blood vessels healthy (43, 44, 45, 46).
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
7. Nuts
Nuts are tasty, satisfying and nutritious.
They’re a great addition to breakfast because they are filling and help prevent weight gain (47, 48).
Even though nuts are high in calories, studies suggest you do not absorb all of the fat in them.
In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce) serving of almonds (49, 50, 51).
This may be true for some other nuts as well, although at this time only almonds have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance and decrease inflammation (52, 53, 54, 55, 56, 57, 58).
All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.
In addition, Brazil nuts are one of the best sources of selenium. In fact, just two Brazil nuts provide more than 100% of the recommended daily intake of selenium (59).
Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces of nuts led to reduced blood sugar and cholesterol levels (60).
Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor, while increasing your breakfast’s nutritional value.
8. Green Tea
Green tea is one of the healthiest beverages on the planet.
It contains caffeine, which improves alertness and mood, along with raising metabolic rate (15, 18, 19).
Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.
Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels (61).
It also contains an antioxidant known as EGCG, which may protect the brain, nervous system and heart from damage (62, 63, 64, 65).
9. Fruit
Fruit can be a delicious part of a nourishing breakfast.
All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type.
Citrus fruits are also very high in vitamin C. In fact, a large orange provides more than 100% of the recommended daily intake of vitamin C.
Fruit is also very filling, due to its high fiber and water content (73).
Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.
See Also: How To Lose Weight - 10 Foods that helps you lose weight
Weight Loss Plan - How to Permanently Lose Fat in 3 Steps -
Posts
0 Comments