Eating a morning meal is a healthy habit if you're watching your weight. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight and keeping it off when they eat breakfast. What's more, people who typically eat breakfast also get more fiber (more on why this is important later), calcium, vitamins A and C, riboflavin, zinc and iron and less fat and dietary cholesterol. Perhaps it's because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.
But that doesn't mean you have to eat cereal to stay or get trim. Instead, mix-up your morning meal and try one or a few of these 5 breakfast foods that help you lose weight:
"Brierley Wright, M.S., R.D., Nutrition Editor"
1- Oatmeal
In 2 ways, Oatmeal will help you lose weight . First, it's rich in fiber and it will keep you feeling fuller more time. Second, due to the Journal of Nutrition, a recent study reported that eating a breakfast made with "slow-release" carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat by Eating "slow-release" carbohydrates doesn't spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don't spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat
2-Peanut Butter
Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. I love to slather a tablespoon or two of peanut butter onto whole-wheat toast (ahem, a "slow-release" carbohydrate), but you could also add nuts to your oatmeal (another "slow-release" carb).
3. Eggs
Eggs deliver protein, which is excellent for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one research, dieters who ate eggs regarding breakfast felt fuller longer and lost in excess of twice as much weight as those who got the same amount of calories from the bagel for breakfast.
4. Raspberries
A cup of raspberries delivers a whopping 8 grams of fiber (that's more than double what's in a cup of strawberries and about the same amount in a cup of some types of beans). What's so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
5. Yogurt
A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them!
Another reason to eat yogurt: the protein in it may give you an extra edge if you're looking to get leaner. When researchers fed two groups of mice a high-fat diet for 11 weeks, the mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water, despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (e.g., muscle mass). Save calories and unnecessary sugar by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit (maybe raspberries). Source
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