Morning person or not, the earliest part of the day can be hectic. I mean, you just woke up, you're thinking about the million things you need to get done, and you somehow have to come up with a healthy, energy-boosting breakfast idea, too.
Even if you’re not a breakfast person, you should consider making a nutritious meal happen in the morning, especially if you’re trying to lose weight. Your mom was right when she said breakfast is the most important meal of the day, even more so when it comes to losing weight.
Why? Because it’s best to front-load your caloric intake by eating more food in the first half of your day. This way, your body will be burning those calories all day before hitting the hay (your metabolism slows down while you sleep). Skipping breakfast also ups your chances of snacking later in the day to make up for those missed morning calories.
So, eating breakfast is important, but what you eat for breakfast matters too. “For a breakfast to be sustaining and healthy it needs to be balanced with some protein, fat, and fiber,”. (Think: a veggie omelet with cheese and a side of fruit or toast.) Not sure where to start? Here's some useful guidance, plus the best breakfast foods to add to your plate to keep you full and satisfied.
How much should you eat at breakfast if you're trying to lose weight?
Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime. Starting the day with a carbohydrate-dense meal may fill you for the short term, but without adequate fat and protein, you will likely end up eating more over the course of the day.
Everyone's individual caloric needs are different, so talk to a dietitian to determine what's right for your body, activity level, and goals. As a general recommendation though, Tafur recommends around 400-500 calories. "This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,”.
What are the best proteins to have for breakfast?
Eggs. Eggs are a great option because they are inexpensive and can be eaten in a variety of ways. These can be a great quick breakfast that’s high in protein and iron.
Plant-based yogurt. Plant-based yogurt such as Siggi’s can add protein and creaminess to a smoothie or granola bowl and tend to be less processed than dairy-based yogurts,.
Organic chicken sausage. If you’re a meat-eater who still likes to stick to natural ingredients whenever possible, organic chicken sausage is a lean option that can be a great low-fat and low-sodium alternative to pork. Cook and accompany with some fruit to keep breakfast on the lighter side,.
Nut butter. As long as you don’t overdo the servings, nut butters can be a satisfying way to get a healthy dose of good fat and protein. You may be most familiar with peanut and almond butters, but also recommends trying pecan butter with a plant-based yogurt or mixed into smoothies.
Seitan. If you’re vegetarian or vegan, this meat alternative can add a chewy, sausage-like texture to savory egg scrambles or omelets. It can be found at most grocery stores,.
What are the best fruits and vegetables to have for breakfast?
Melon. When it comes to getting the most volume for the least amount of sugar, melons like cantaloupe or honeydew can be your best friend in the morning,. She recommends freezing up chopped melon to add to your smoothies as well.
Berries. In season, berries such as strawberries, blueberries and cherries can be a delicious way to add natural sugar and sweetness to bowls or even on the side of a protein-packed omelet.
Kiwi. “Kiwis are such an underrated fruit—one to two can provide you a day’s worth of vitamin C,”.
Bananas. Paired with a hard-boiled egg, they can make for a perfect breakfast in a hurry.
Papayas. Papaya contains enzymes that aid the digestive process, not to mention they’re sweet and taste fantastic,. Add them on top of a plant-based yogurt for a tropical twist.
What are the best grains to have for breakfast?
Oatmeal. Oats are a great option if you’ve gone gluten-free. They’re a warm option for breakfast on cold winter days, or they can be eaten cold after being refrigerated overnight if you prefer them that way.
Quinoa. Who knew this high-protein option could be eaten at breakfast too? Don’t be afraid to cook this and combine with your favorite plant-based milk for a hot cereal alternative,. “Adding cinnamon to this mixture can be the perfect alternative to a sugary granola,”.
Rice. Another non-traditional breakfast item, you can prepare rice pudding with coconut milk and a little nutmeg and cinnamon for a simple breakfast with lots of flavor,.
What are the best drinks to have at breakfast for weight loss?
Black coffee. Caffeine can obviously assist you in feeling more alert in the morning, but black coffee is also an excellent way to finish off your breakfast meal and aid in satiety while avoiding added fat and sugar.
Black tea. If you're not a coffee drinker, black tea is a great alternative to aid in satiety in the same way,.
Matcha tea. Matcha contains powerful antioxidants that can fight cell damage. It can also be added into smoothies if you don't enjoy it in tea form,.
Green tea. If you want a caffeine boost that’s not quite as intense as coffee, green tea is an excellent option that's packed with the same antioxidants in matcha. “I use green tea as the base of my smoothies as an alternative to fruit juices to provide an extra flavor kick,”.
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