First Dieting secret to weight loss

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.