5 Healthy Breakfast Food That Help You Lose Weight
Forget donuts or drive-throughs. Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight. Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight-and keeping it off-when they eat breakfast. What’s more, people who eat breakfast typically get more of some important nutrients, like fiber and vitamins (learn more about why fiber is so good for your weight and your health).
A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day
A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates-such as oatmeal or bran cereal-3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.