Today, we are going to discover
the first dieting secret.
It's been scientifically
proven that eating a protein and fiber-rich breakfast leads to weight loss. The
first dieting secret is Eating breakfast.
THE BENEFITS OF BREAKFAST
Studies show that eating breakfast jump-starts your metabolism, so it’s an easy way to kick-start your efforts.
"People skip breakfast thinking they're cutting calories, but by
mid-morning and lunch, that person is starved… Breakfast skippers replace
calories during the day with mindless nibbling, bingeing at lunch and dinner.
They set themselves up for failure." says Milton Stokes, RD, MPH, chief
dietitian for St. Barnabas Hospital in New York City.
They found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer
calories overall during the day. Those men and women who ate breakfast cereal
had lower overall fat intake -- compared to those who ate other breakfast
foods.
Eating early in the day keeps us from "starvation eating" later
on. But it also jump-starts your metabolism, says
Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness
Center at Duke University Medical School. "When you don't eat breakfast,
you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to
metabolize fat to lose weight."
That's where fruits, vegetables, and whole grains come into the picture.
Because these are high-fiber foods, they fill you up - yet they bring less fat
to the table, says Barbara J. Rolls, author of The Volumetrics Weight Control Plan.
If you eat foods with high energy density, such as bagels, you rack up
calories quickly. If you eat high-fiber, low-energy-density foods - such as
oatmeal, strawberries, walnuts, and low-fat yogurt -- you can eat more and get
fewer calories.
Why should you have breakfast?
Research suggests that
regularly eating a healthy breakfast may help you lose excess weight and
maintain your weight loss in the following ways:
·
Reduced
hunger: which may make it easier to avoid
overeating later in the day. In addition, the prolonged fasting that occurs
when you skip breakfast can increase your body's insulin response, which in
turn increases fat storage and weight gain.
·
Healthy
choices: People who eat breakfast tend to eat a healthier overall diet, one
that is more nutritious and lower in fat. In contrast, people who skip
breakfast are more likely to skip fruits and vegetables the rest of the day,
too.
·
More
energy: Routinely skipping breakfast is associated with decreased physical
activity. A healthy breakfast refuels your body and replenishes the glycogen
stores that supply your muscles with immediate energy.
Follow these breakfast
rules to help you slim down:
Eat right away: Studies have found that eating breakfast helps keep your metabolism revved, so be sure to eat within 30-60 minutes of waking to take advantage
of your body’s full fat-burning potential.
Load up on protein: A breakfast high in protein (think eggs and Greek yogurt) can ward off hunger pangs, helping eat less
and ultimately lose weight. The protein in eggs increases satiety and decreases
hunger, which helps you eat fewer calories throughout the day. Other
proteins that you should have in your breakfast (black beans, greek yogurt,
wild salmon, chicken breast, cottage cheese and grounded turkey).
Add a banana: Eating a breakfast that’s high in Resistant Starch (like the bananas and
oats) can help you stay full and help you burn more calories since it prompts
your body to use fat for energy.
The best
fruits/veg for your breakfast:
Apples
Grapefruit
Bananas
Berries
|
Cherries
Watermelon
Avocado
|
Spinach
Sweet potatoes
Bell pepper
Broccoli
|
Ginger
Cinnamon
Chia seeds
|
If you choose
have carbohydrates, choose between these: quinoa, whole wheat bread, oats, walnuts.
The best drink option for your
breakfast is Green tea or smoothie.
What if we
told you we’d discovered the most effective weight-loss tool in the world is
green tea. Literally hundreds of studies, found in The 17-Day Green Tea Diet, have been carried out to document the
health benefits of catechins. And the most powerful of all catechins, a
compound called epigallocatechin gallate, or EGCG, is found almost exclusively
in green tea.
Here are quick, tasty and nutritious choices:
·
Milk and whole-grain cereal
and a piece of fruit.
·
Instant oatmeal topped with
raisins and milk.
·
Whole-grain granola topped
with fruit and yogurt.
·
Fruit smoothie made with
yogurt.
·
Cheese and whole-grain
crackers, boiled eggs and a piece of fruit.
·
A handful of almonds or
walnuts, a banana and a glass of green tea.
