Best breakfast combinations to lose weight
One cup of raspberries delivers 8g of fibre – that’s more than double the amount in a cup of strawberries.
As for why fibre is beneficial, research in the Journal of Nutrition suggests eating more fibre can encourage weight loss.
Throughout a two-year study, researchers found boosting fibre intake by 8g for every 1,000 calories consumed, resulted in 4.5lb of weight loss.
Oats can help someone lose weight in two ways; it’s packed with fibre to keep you fuller for longer, and it’s a “slow release” carbohydrate which if eaten three hours before exercise, may help you burn more fat, a 2016 study claims.
Porridge can also be a high-protein breakfast choice, for example, a sachet of Quaker oats delivers 15g of protein, and if topped with nut butter, nuts or seeds, the whole meal can be 20-30g of protein.
The New England Journal of Medicine revealed which foods correlated with weight change, including the top five foods that promote weight loss – and yoghurt was one of them.
Many yoghurts also include protein, and it can help those looking to get leaner. Protein is naturally filling and takes longer to digest than simple carbohydrates.
Whey protein is said to be the best for weight loss and is found naturally in yoghurt, as well as powder form.
When participants drank a whey protein drink, they lost 4lb or more and an inch from their waists over six months.
For those who don’t wish to consume processed whey, add yoghurt to your breakfast, but choose a plain variety and add fresh fruit for sweetness to cut down the calories and increase fibre.
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4. Peanut butter
Nuts are packed with protein and fibre to keep you fuller for longer and aid weight loss. Nut butter also delivers a good dose of healthy fats.
Nuts in general, used to get a “bad” reputation for being high in calories and fat, and while nuts and nut butter are calorie dense when added to yoghurt or oats, or protein pancakes, they can make a satisfying breakfast.
Two tablespoons of peanut butter has just under 200 calories, 7g of protein and 2g of fibre.
Nut butter can be added to wholewheat toast or porridge for a slow-release meal.
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One large egg has 6g of protein and 72 calories making it a nutritious breakfast choice for weight loss.
According to EatingWell, a study found people who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
Anyone wondering whether they should just eat egg whites, whilst removing the yolk saves calories, you also lose half the protein.
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