Breakfast: How to Get Healthy Nutrition to Start Your Day Out Right

As it turns out, your mother was right: breakfast really is the most important meal of the day.

Eating in the morning gets your metabolism moving and allows you to burn off what you eat throughout the day, instead of piling in all of your calories right before you go to sleep.

Here are five things you can eat for breakfast that experts say will help you lose weight:

1. Oat bran muffins

A muffin for breakfast? Yes please.

A study for the journal Appetite observed 30 healthy women and gave them four different variations on biscuits and juice on separate days. It resulted in the women who ate higher amounts of oat bran feeling more full than those who didn’t.

This is because of the fibre found in the oat bran helps keep you fuller for longer. The researchers concluded it is best to try and get eight grams of fibre in your breakfast every day.

2. Peanut butter on toast

Good news for all you peanut butter fanatics out there – a swipe of the old PB on your toast every morning is not only good for you, it will help you lose weight.

A study from Purdue University in Brazil showed participants who ate peanut butter in the morning had higher levels of peptide YY, a hormone that makes you feel full after eating. Hence eating peanut butter will make you feel fuller for longer, thus less of a chance of craving food.

However, don’t go overboard on the PB. While it is stocked full of good-for-you nutrients like magnesium, zinc and vitamin E, it is also high in calories so stick to a two-tablespoon serving with breakfast.

3. Porridge

While porridge isn’t exactly the most appealing of breakfasts, it is a perfect way to stay full in the winter months.

According to a study from the Journal of the American College of Nutrition, the oatmeal found in porridge can help you lose weight.

Researchers split their study group into two and gave one group porridge and the other an oatmeal-based cereal and found the porridge eaters were satisfied for longer than the cereal eaters.

4. Eggs

Eggs are one of the best sources of protein and research has shown eating two eggs in the morning leads to more effective weight loss than eating a bagel.

One average, a sedentary man needs around 56 grams of protein per day and a sedentary woman needs around 46. A large eggs contains 5.5 grams of protein, so two of these will be nearly a quarter of your daily intake, leaving you feeling fuller for longer.

Mix the eggs with a bit of spinach, onion and olive oil and you’re on to a winner.

5. Have a bigger breakfast

Yep, that’s right. Eating more for breakfast can actually help aid in weight loss.

If you pack your first meal of the day with protein, this will help fend off those pesky 3pm cravings.

An Israeli study published in the journal Obesity, observed 74 women over a 12-week period. All women ate a 1,400 calorie diet with identical amounts of protein, carbs and fat but one group ate 700 calories for breakfast, 500 for lunch and 200 for dinner. The other group ate 200 calories for breakfast, 500 for lunch and 700 for dinner.

The study showed the group eating the larger breakfast lost two and a half times more weight and 4.6 more inches from their waists than the women in the other group. It also benefitted their health by lowering their levels of bad cholesterol and boosting their levels of good cholesterol.

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