Breakfast can help dieters lose weight when eating foods packed in protein and fibre. Both protein and fibre are known to increase feelings of fullness which can help suppress a slimmers appetite. This in turn, will help those wanting to lose weight consume less calories throughout the day because they will be less hungry. David Wiener, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics has shared the top breakfast foods for weight loss with Express.co.uk.
Therefore eating porridge in the morning can also help you feel full for a long time.
The expert explained: “Eating wholegrains which are rich in fibre – such as oatmeal – will also keep you feeling fuller for longer. Oatmeal is made with slow-release carbohydrates, this means that it will not increase your blood sugar levels as much as consuming refined carbs.
“Therefore, your insulin levels don’t spike as high. This is beneficial because insulin plays a position in letting your body know when and where to store fat, thus having lower blood sugar levels may help you burn fat.”
Oats are also rich in something called beta-glucan, a type of fibre that can balance blood sugar levels, which works to prevent spikes and crashes that may drive up your appetite.
Studies have shown that eating eggs in the morning can increase feelings of fullness and reduce food intake later in the day, compared to bread.
Fresh fruit can satisfy those with a sweet tooth as most fruits like bananas are sweet and tasty.
David said: “Fresh fruit is an excellent way to start your day and it also helps to boost your metabolism. Fruits like berries, mangos, pineapple, apples, pears and bananas are just a few of the fruits to include in your breakfast to help boost your metabolism.
“Fruits are high in fibre which can also help to prevent cravings and keep you feeling fuller for longer.”
One medium sized banana has just over 100 calories, which may seem like a lot for a piece of fruit but this also equates to 12 percent of your daily fibre needs.
Fibre helps slow the emptying of the stomach to curb cravings and keep you feeling fuller for longer.
Bananas are also a great source of resistant starch, a type of starch that your stomach and small intestine don’t digest very well. Research suggests that resistant starch may help reduce calorie intake and reduce belly fat.
Whilst smoothies may be high in sugar, which can actually lead to weight gain, swapping high sugar fruits for vegetables can help slimmers lose weight and pack in extra nutrients that they otherwise may not have got into their diet.
David went on: “Smoothies are a fast and easy way to get all the nutrients needed for the day ahead. Creating yummy smoothies with fruits and vegetables is a really easy way to pack in your five-a-day without even realising.
“However, many of us add fruit juice to our smoothies which can often contain high sugar levels, so instead swap your sugary fruit juice for coconut water or low-fat yogurt. If you want to experiment with some new smoothie recipes, fitness and nutrition app Freeletics has some fantastic and easy recipes.”
Water with lemon and honey
Water is key for anyone on a weight loss journey and is essential to keep hydration levels high.
Having it hot in the morning can help break down fat molecules, making them easier to be burnt through exercise.
David said: “Honey lemon and water is a great drink to have in the morning to boost your metabolism. Honey and lemon will help to detox your body, cleaning it out for the day ahead. Having it pre-breakfast on an empty stomach will be even more beneficial.”
Those with a high metabolism burn more calories throughout the day, causing weight to be lost a lot quicker than those with a slow metabolism.