You must have heard about the popular phrase “Breakfast like a King, Lunch like a Prince and Dine like a Pauper“. Well, several types of researches have proven it to be true. If you are trying to lose weight, then you must have tried several diet plans as well. You might have stopped eating carbohydrates and fats to control your calorie intake. Some people even skip breakfast altogether. But this is wrong! No matter what diet plan you choose, you must have a healthy breakfast so that you can move on for the rest of the day.
Why eating a healthy breakfast is so important?
Breakfast is the most important meal of the day. It starts off your metabolism after you wake up and helps to burn calories throughout the day. You get all the energy from it to work the entire day. A good breakfast also improves concentration, reduces bad cholesterol and lowers the possibilities of having heart diseases, diabetes, and other chronic diseases. Researchers have also found that people who eat proper breakfast every day are actually slimmer than those who don’t. In fact, to be clearer, if you skip breakfast, you will become overweight over time.
If you don’t eat proper breakfast, you will end up overeating later on. No matter how much you are in hurry to get to work or school, you should always have a good breakfast. It is also essential for kids to have a good breakfast as it will improve their memory and help them grow faster.
Best foods to eat in the morning
So, what should you have for breakfast? Doughnut and pastry? Don’t even think about it. Your breakfast should contain foods that contain protein, carbohydrates, fiber, and healthy fats. The fiber is necessary to keep you feeling full so that you don’t overeat later on. Carbohydrate will give you the energy to start off the day and protein will kick off your metabolism.
Here are the 10 best foods you can eat in the morning:
1. Eggs
An egg is the first thing you should have for breakfast. You can get lots of health benefits by having at least one egg in the morning.
- The egg makes you feel full and help to maintain blood sugar level.
- Egg yolks have antioxidants that have lots of health benefits. It is important for the brain, eye, liver, and heart.
- Eggs are packed with Vitamin A, D, E, B2, B12, calcium and iron and so are extremely nutritious.
2. Greek Yogurt
Greek yogurt is delicious and nutritious as well. It is much better than the plain yogurt as it contains more nutritious values.
- It has a high concentration of protein, calcium, and probiotics that are good for the gut and immune system.
- It contains more protein than regular yogurt and also helps to reduce the feeling of hunger keeping your weight in control.
- It can reduce the chances of having breast cancer.
You can add various toppings like flaxseeds or chopped fruits on your Greek yogurt to make the meal more interesting.
3. Coffee
You need a hot beverage to kick off the day. Coffee is a great choice as it is high in caffeine and will improve your mood and mental performance. Coffee helps to burn fat. It is also rich in antioxidants and so helps to reduce inflammation. It reduces the chance of type 2 diabetes as well. However, make sure that you avoid heavy cream and just go for the plain coffee; no Cappuccino or Frappuccino.
4. Green Tea
Green tea can be a good alternative for coffee. It is a mood booster and increases the metabolic rate as well. It helps in losing weight and reduces blood sugar level drastically. Also, the antioxidant EGCG in green tea is good for the heart, brain and nervous system. So, green tea is easily one of the best food items to have in the morning.
5. Oatmeal
You must include cereal in your breakfast to make it nutritious. You should choose something fibrous and oatmeal is the best choice. Oats contain beta-glucan, a fiber that has lots of health benefits. It reduces the cholesterol level and gives you the feeling of fullness that will help you to eat less, thus improving your diet routine. Oats contain antioxidants that protect your heart and reduce blood pressure. It also contains omega-3 that are great for your health. Choose oatmeal that is made from steel-cut oats as they contain more protein. Try to prepare your oatmeal with milk and have it with a piece of cheese.
6. Fruits
You should have a plate of nutritious fruits for your breakfast. Fruits are low in calories and high in vitamins, fibers, water, and potassium.
- Berries are a must as they are packed with antioxidants. Blueberries, strawberries, and raspberries have less sugar and more fiber. In addition, berries can reduce cholesterol level and inflammation. You can sprinkle some berries on Greek yogurt or oatmeal.
- Citrus fruits like orange contain vitamin C.
- Banana has lots of potassium.
- Papaya and watermelon are also good for breakfast. But, it’s better to have them on empty stomach. Papaya can smoothen your bowel movement and lower bad cholesterol.
- Watermelon contains lots of electrolytes and can keep you hydrated during summer mornings.
- Apples are nutritious and help to reduce your belly fat.
- Dates give you lots of energy to start off the day.
7. Chia Seeds
Chia seeds contain viscous fiber, omega-3, and other nutrients. Viscous fiber helps to keep you feeling satisfied and full. It improves blood pressure and blood sugar level. In addition to this, chia seeds have antioxidants that prevent heart diseases, lowers the risk of infections and it even prevents some forms of cancer. You should soak one teaspoon of chia seeds overnight and have them for breakfast. If you don’t like eating chia seeds separately, you can make pudding with it. All you need is a cup of almond milk, some whey protein powder and a handful of berries. Mix everything and keep it in the refrigerator for some time. Your delicious pudding will be ready to eat.
8. Flaxseeds
Flax Seeds also contain viscous fiber just like in chia seeds. It also contains omega-3 and protein. It makes you feel full even after several hours of eating that will be beneficial for eating less which will help in the long run to keep a leaner, healthier physique. It reduces blood sugar level and protects against breast cancer. You should eat ground flaxseeds as whole flaxseeds are not easily absorbed by the gut. You can add it to your oatmeal, Greek yogurt or smoothies.
9. Nuts / Nut butter
Nuts are nutritious and help to prevent weight gain. Though nuts contain lots of calories, your body won’t absorb all of them. It contains important minerals like potassium and magnesium which help to reduce inflammation and blood sugar level. Almond is a good choice as it contains protein, copper, magnesium, fiber, and vitamin E. You can use nuts as a topping on your Greek yogurt or oatmeal. Nuts give you a lot of energy for the day and also help to lower cholesterol level. It also reduces the risk of cancer and heart diseases. Nut butter is also healthy and you should put it in on your toast in the morning.
10. Cottage Cheese
Cottage cheese contains lots of protein. It increases metabolism and reduces the hunger hormone. So, it is considered to be equally satisfying and filling as eggs. Also, cottage cheese is rich in calcium, vitamin A and vitamin B that are essential for the well-being of your body.
In addition to all of the aforementioned food items, try to drink honey with warm water after waking up just before having breakfast. It will improve your immunity and digestion. Also, it is highly recommended that you eat your breakfast within two hours of waking up. You must remember that your breakfast should contain about 20-35% of your daily calorie intake. Breakfast helps to restore your glucose level, helps the brain and body to function and sets you in a good mood to start off the day. A good breakfast also lowers your stress levels. So, even if you are running late for your work, you should make time for a proper breakfast.
