As creatures of habit, we typically grab the same breakfast every day—cereal, toast, or a croissant on the way to work.
But if you’re serious about losing your belly, breakfast is a good place to start.
A high protein Breakfast promotes weight loss in different ways.
High protein content Food can “help with weight loss by reducing hunger and promoting a feeling of satiety,” said registered dietitian Brittany Dunn.
Protein is more filling than carbs or fats, which prevents you from reaching for snacks before lunch.
said Dunn Eat this not that that high-protein diets are extremely effective for weight loss because “they preserve muscle mass and prevent a decreased metabolism”.
Protein at your first meal also helps prevent spikes in blood sugar, and more so throughout the day.
And balanced blood sugar levels are extremely helpful for weight control, experts say.
As a rule of thumb: Phoebe always recommends breakfast consisting of slow-release carbohydrates with a 20-30g serving of protein.
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Add a small amount of fat and you have a complete and balanced meal.
Some of the most typical sources of protein for breakfast are eggs, smoked salmon, and sausage and bacon if you fancy it.
But read on for some breakfast examples you probably haven’t considered.
Hummus isn’t just a dip — it’s a rich source of plant-based protein and fiber — both of which are highly regarded for weight loss.
And because it’s made from chickpeas, it contains all nine essential amino acids, making it a “complete” source of protein.
A 100g serving of hummus (half a standard pot sold at the grocery store) contains 7-8g of protein and 226 calories.
With a slice of whole-wheat toast packed with up to 5g of protein per slice (131 calories), you’re well on your way to a nutritious vegetarian breakfast.
Garnish with combinations like tomatoes and balsamic vinegar or Mediterranean veggies (tomatoes, olives, feta, and a squeeze of lemon).
A review of hummus in the diet, published in Nutrients magazinereported that chickpea and hummus eaters in the US were 53 percent less likely to be obese.
Experts wrote, “In general, diets high in fiber, low in energy density and glycemic load, and moderate in protein are considered particularly important for weight management.”
cottage cheese is high in protein with all the benefits of a dairy product.
It contains something called casein — a protein that helps build muscle and is often found in protein shakes.
And despite being a cheese, it’s relatively low in calories.
A 100g serving has 11.3g of protein but only 160 calories (less for the fat-free version).
Its slightly savory taste makes it delicious with sweet honey, fruits like peaches or berries. Top with some oatmeal or granola for a carb helping.
Savory options include mixing it in scrambled eggs with whole wheat toast or spreading it on a bagel with avocado and tomato slices.
A 2018 study published in the British Journal of Nutrition found that eating cottage cheese as a snack can help with weight loss.
The participants — 10 active women in their 20s — were given 30g (about two tablespoons) of cottage cheese about an hour before bed.
It had a positive effect on muscle quality and metabolism – both of which could improve weight loss.
Protein powder isn’t just for bodybuilders. It will increase your protein intake without the need for cooking.
Protein powders are concentrated sources of protein from animal or plant-based foods such as dairy (whey), eggs, rice or peas, making them suitable for meat eaters and vegetarians alike.
Studies have shown that using protein powders can aid in fat loss by keeping you full and reducing appetite while promoting muscle growth.
One scoop of powder packs in protein – a 30g serving (about 1 scoop) can contain up to 25g of protein and typically over 100 calories.
Protein powders, which come in dozens of flavors, can be added to smoothies, stirred into yoghurt or porridge, or shaken up with milk or water as an accompaniment to your breakfast.
Beans on toast
Could there be anything better than beans on toast for breakfast?
Beans are nutritionally good for you; They contain plant-based protein and are high in fiber, both of which are helpful for weight loss.
Baked beans are low in fat and calories, but still make for a filling and hearty breakfast.
Including beans and legumes in your diet can help balance blood sugar levels (which in turn keeps sugar cravings at bay).
Half a can of beans contains up to 10g of protein and only 160 calories. It’s the perfect topping for whole wheat toast with a side of vegetables.
But be wary of the sugar content in canned supermarket beans, ranging from half a can to a third of your NHS daily sugar recommendation.
Opt for reduced-sugar versions or, if you’re feeling brave, make your own at home.
For a morning dose of carbs, consider quinoa, which is a bit like couscous in its fluffy texture.
Quinoa is a “complete protein” because it contains all nine essential amino acids, or so-called building blocks for the body.
It has been recognized by the United Nations as a superculture for its health benefits: packed with fiber, phosphorus, magnesium and iron.
When it comes to weight loss, quinoa is high in fiber — adding more of these foods to your diet can help with weight loss.
It also has a lower glycemic index, meaning it won’t cause your blood sugar levels to spike.
Many health enthusiasts substitute oats for quinoa for a porridge-style breakfast of fresh fruit, nuts, yogurt, and honey. There are many recipes online.
There’s a reason avocados are hailed as a superfood — eating avocados twice a week can help improve your overall heart health and reduce your risk of fatal events like a heart attack.
But it’s also been shown in a number of studies to potentially drive weight loss and reduce midsection fat.
A study showed that eating an avocado every day can fight visceral belly fat in women — a dangerous type of fat that accumulates around the organs.
Avocados are nutrient-dense fruits that contain fiber, minerals, and healthy fats (but be careful — they’re a higher-calorie food).
With a helping of protein, the green stuff makes an excellent hearty breakfast, like avocado on toast with a poached egg.
Or throw it in a smoothie with protein powder, a banana, some berries, and spinach for a sweet and filling breakfast.
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