The old adage goes: breakfast like a king, lunch like a commoner and dine like a pauper, and the importance of breakfast becomes clear. In this post, we look at why we should all have breakfast every day as well as healthy breakfasts for weight loss ideas and plans.
General guidelines for healthy breakfasts for weight loss
Firstly don’t skip breakfast. If you have to, plan the previous day and prepare part of your breakfast the previous evening if you are generally rushed in the morning. Research shows that those who skip breakfast are more likely to have weight and metabolism problems as well as concentration and productivity problems.
Eating breakfast means that your body has the benefit of slow and sustained release of energy rather than a rapid spike followed by a sharp drop. After a night’s fasting, the body’s energy reserves are low and breakfast is important because it gives the body energy for the day ahead.
Experts recommend that healthy breakfasts for weight loss should contain protein such as an egg or a serving of meat. Calcium should also form a part of one’s breakfast. Carbohydrate in some form should also be part of breakfast and always make it a point to include one serving of fruit as part of breakfast.
Ideas of healthy breakfasts for weight loss
You can have each of these by themselves increasing or decreasing the portion size as required, or you can combine two or more of these items:
1. Eggs
Eggs are good quality protein that is packed with nutrients. Eggs are good for our eyes, they are great for muscle building and since they are nutrient dense they should form a part of healthy breakfasts for weight loss
2. Swiss Muesli
Swiss Muesli consists of whole grain cereal chopped nuts and dried fruit and can be had with or without milk. This not only makes a great and delicious breakfast it is a good snack to grab at any time of the day.
3. Whole wheat or multigrain bread
Whole wheat or multigrain bread toasted or just like that is a terrific accompaniment to eggs, healthy preserves or as part of a sandwich.
4. Fruits
Fruits, preferably seasonal so that you have a wide variety all through the year. Let it be the whole fruit rather than the juice that forms a part of your healthy breakfasts for weight loss.
5. Natural Yoghurt
Natural yoghurt, preferably unsweetened, with live bacteria is a great source of calcium and protein and also keeps your digestive system in good working order.
6. Oats
Whichever way you decide to have oats, the instant variety or the other kind, they are great for you.
7. A sandwich
Using whole wheat bread and low cal bread-spread, you can get creative: tuna, roast beef, lean turkey or egg can make a great tasting nutritious sandwich.
8. A granola bar
Store bought or homemade, again a great choice for healthy breakfasts for weight loss
9. Smoothie
Use fruit, milk, yoghurt in the proportions you like and be as creative as you like!
10. Stanols
These are chemicals that help to reduce cholesterol and are ingredients found in healthy bread spreads. Rather than butter, these bread spreads should for a part of healthy breakfasts for weight loss.
