Running out the door and not sure what to grab for a healthy breakfast? Here are some suggestions
If you’re trying to lose weight, it may seem like it makes sense to skip breakfast. It does mean fewer calories and, after all, you hardly have time in the morning anyway before you have to rush off for work.
However, you could be causing yourself to put on more weight by trying to skip this important meal. If you’re busy and struggling to find a breakfast that works into your diet plans, here are 10 suggestions that are quick, easy and super nutritious.
Eggs are rich in protein which means they can keep you full for a longer period of time. This means less snacking and thus, less calories. In fact, in a study, it was shown that people who replaced a bagel breakfast with eggs saw significant weight loss over a period of two months.
Boil a couple of eggs the night before and grab them before you leave in the morning for a quick and easy breakfast. Here are some delicious egg recipes to try too!
Bananas are fruits which are very high in fibre but low on calories which makes it the perfect breakfast item. In fact, one banana can have up to 3 grams of dietary fiber. This accounts for 12% of your daily fiber needs.
Fiber helps to keep you fuller for longer as it slows down the emptying of your stomach and helps you curb cravings. You could opt to have a banana on its own or slice it into yogurt, a smoothie or oatmeal.
Yogurt is a delicious and refreshing way to start your morning. Pick a fat-free yogurt such as Greek yogurt which will give you a boost of protein.
Eating high-protein yogurt can decrease hunger and reduce food intake throughout the day. In a study, it was found that people who ate at least seven servings of yogurt each week had a lower risk of obesity compared to people who do not regularly consume yogurt. Try elevating the nutrients in your yogurt by including nuts, berries or chia seeds.
Smoothies are the best things for healthy, on the go breakfasts because they are fast and customisable. Fill your smoothie with nutrient dense fruit and vegetables to increase your fibre intake. This will help you to feel fuller longer. You can also put some nuts, seeds or protein powder to help you feel even more satisfied. Just be careful when picking the items that go into your smoothie as it can very quickly become overloaded with calories.
Kiwis are a great fruit because they are full of vitamins such as vitamin C, potassium and vitamin K. They are also full of fibre which means that you will be able to stay full longer when you eat them for breakfast.
Another reason why kiwis are so good for you is because they contain a type of fibre called pectin. Pectin has been shown to make you feel full which will in turn decrease your appetite and help you lose weight.
If you’re in a hurry, simply slice a kiwi and use a spoon to eat the fruit. If you have a bit more time, you might consider adding sliced kiwis into smoothies or yogurt.
Green tea is well known for helping with weight loss. In fact, drinking green tea helps to speed up your metabolism and fat-burning capacities. In fact, in a study, it was shown that people who consumed three green tea extract capsules increased fat burning by 17 per cent in just 30 minutes. Try replacing juices or milk with green tea in the mornings.
Oatmeal is a great way to get a healthy breakfast if you are short on time in the morning. Oats are low in calories but have a high amount of fibre and protein in them. They also have a type of fibre in them called beta-glucan. Beta-glucan can help to balance blood sugar levels which will keep your appetite stable. It also helps your immune system and boosts heart health.
The best part is that oatmeal can be made the night before and stored in the fridge till you are ready to eat it. Perfect for those mornings when you’ve hit the snooze button one too many times.
Chia seeds may be tiny and relatively tasteless but they pack a huge punch when it comes to trimming off some extra weight. For one thing, chia seeds are high in fibre and can absorb water really well to form a gel. This gel then expands in your stomach and can help you to remain fuller for a longer period of time.
You can add chia seeds to just about anything but they work best with smoothies, overnight oats or a breakfast parfait. Just make sure you let the mixture sit for a while so that the chia seeds have time to swell.
Berries such as strawberries, raspberries, blueberries and blackberries are all low in calories but high in nutrients. In fact, they are also rich in fibre which can help to reduce hunger pangs throughout the day. Try adding berries to a smoothie, oatmeal or yogurt in the morning for a well-rounded and filling breakfast.
Grapefruits are really popular for people on a diet mainly because they are low in calories and have a high water and fibre content. There are many studies that have proven that eating grapefruit can significantly cause weight loss. It will also reduce the amount of calories your consume and thus, your body fat. Try adding grapefruit to smoothies or fruit salads in the morning.