Breakfast is the most essential meal of the day. According to experts, people who eat a good breakfast usually eat less in other meals of the day. One of the studies has also stated that people who do not eat breakfast hoard up more abdominal fat than the ones who do. Enumerable other studies also claim that eating a healthy breakfast helps in avoiding weight gain and several other problems.
Of course, who wouldn’t want to lose weight. If you are looking for some tips to help you do that, we have enlisted a few of them to keep in mind during breakfast. These will certainly help you shed off a few pounds and stay fit.
1. Good intake of protein:
Always include protein rich food items in your breakfast. They not only satisfy your cravings and keep you full but they also help to consume beneficial food items in the entire day. A study stated that people who crammed down protein during breakfast consumed nearly 26 percent lesser calories than others and felt lesser longing.
Consuming protein helps in liberating a Peptide YY hormone in the body which signals the brain that the stomach is full to its capacity. It refrains our body from overeating. That is why you should always stock up on some protein intake in breakfast. Include food items like eggs, milk, soy, lean beef etc.
2. Eat cereals with bigger flakes:
Though this may be something that you may have never heard of before, but it’s something that is true and has a scientific reason behind it. In one of the studies by Penn State, the cereals were crushed into four different sizes by the researchers. It was found out that the cereals which were small were denser compared to the ones which were big.
So if you eat a bowl of cereals with bigger flakes, you actually consume far lesser calories than a bowl full of smaller flakes. So, you can always eat cereals keeping this in mind and eat bigger flakes or lesser flakes if you’re eating small ones.
3. Include peanut butter and toast:
There is nothing as nutritious as peanut butter and toast for breakfast which is tasty as well at the same time. Feeling hungry? Just grab a toast, apply a layer of peanut butter on it and munch. It has low sugar content which helps to avoid the spiking of sugar level in the body.
One of the studies has found out that the people who consumed peanut butter on a regular basis had bigger amount of YY peptide hormone which is responsible for making us feel content. This helps us to avoid eating too much. One tablespoon of peanut butter has about 190 calories so make sure that you don’t pile it up excessively.
4. Take a big meal:
There is no doubt that breakfast is the most vital meal of the day. Rather than restricting it to a small meal, we should make it a big one. Big meal means greater amount of calories but you will be surprised to know that it is actually a great way for weight loss.
Our body’s metabolic system is the most effective during the morning hours. Consuming a big meal in the morning helps to absorb food excellently through the entire day.
5. Eggs are essential:
People who eat eggs in the morning are more likely to consume lesser calories during the entire day, nearly 400 calories- says a study published in the Rochester Centre of Study in America. Eating eggs helps us to feel more content and satisfied, thereby reducing the amount of calories we consume.
It boosts up the operating of nervous system and improves the cardiovascular health. It is also a great supplement to fulfill our protein intake.
6. Don’t forget the oats:
Both oatmeal and oat bran have great nutritional value. A study says that people who eat oatmeal have lesser cravings and feel more fuller than others.
Oat bran is certainly healthier than oatmeal because of minimal 66 calories calories and it is loaded with fiber. It also has a plenty of other nutrients like protein, zinc, phosphorus and various antioxidants.
Follow these super tips to reduce a few kilos off your body!
Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. She has been a regular contributor for-https://remedyliquor.com/blog/