Breakfast is not only the first meal of the day but is also the most important meal of the day. That’s because it helps kick start your metabolism. Make sure you eat healthy breakfast every morning. Moreover you should also be careful about what you include in your breakfast, because if you are not careful, some of the breakfast can easily derail your weight-loss efforts.
- Have breakfast within an hour of waking up
Since breakfast helps rev up your metabolism, you should eat your breakfast within 30-to-60 minutes of waking up to take full advantage of your body’s fat burning potential. Your breakfast should be such that keeps you full till lunch time. If you find yourself starving later in the day, you may end up making bad eating choices for lunch or dinner. In case you don’t like having breakfast in the morning, you can instead have smoothie.
2. Include protein rich food
Breakfast high in protein such as eggs and Greek yogurt will keep you fuller longer. It will ultimately help you eat less and thereby lose your weight. In one study it was found that women who ate eggs in breakfast lost twice as much weight as women who started their day with carb rich diet. Protein keeps you fuller, longer and thereby you tend to eat fewer calories throughout the day. Since protein digest more slowly, it keeps you energized all day long.
3. Include foods that are high in Resistant Starch
Breakfast that are high in Resistant Starch (RS) helps you stay full and burn more calories since it stimulates your body to use fat for energy. Resistant starch is found in foods like banana and oats. You can have banana in the morning while you are on your way to gym or office.
4. Fruits and vegetables
Fruits and vegetables are as important in lunch or dinner as they are in breakfast. They should make up at least half of your breakfast. Many people find it difficult to include fruits and vegetables in their breakfast. But if you get little creative, you can easily include them in your breakfast, for example you can add spinach or pepper into an omelet or add veggies to a smoothie. Invest in smart kitchen accessories such as 5 blade vegetable scissor to minimize meal preparation time.
5. Go for fiber rich diet
If you include fiber rich diet, you will automatically eliminate lot of junk such as simple and refined grains. Foods high in fiber slows down digestive process and therefore helps you feel fuller longer and tend to provide more sustainable form of energy.