What should we eat at breakfast to lose weight?
How many times have you read or heard people say that breakfast is the most important meal of the day?
Kicking-off your day with a healthy meal is the right choice for your body, above all when you are trying to lose weight.
Creating a good breakfast habit will help you not only improve your food intake, but will also help you prevent metabolic dysfunctions such as obesity, diabetes and hypertension.
A research by the Obesity Society has established that a high-calorie breakfast and a low-calorie evening meal can be effective and may be a good alternative way to manage obesity and metabolic syndrome.
This study claims that people who intake more calories at breakfast and less during other meals manage to lose weight and waistline inches because they feel fuller for longer.
The importance of breakfast
Breakfast is a vital part of your daily diet and should provide you with the intake of both healthy macro and micronutrients.
Besides, a healthy breakfast can also improve your cognitive function, your intuitive perception and even your academic performance.
The Childhood Determinants of Adult Health (CDAH) study carried out between 2004 and 2006 (referencing a health study and the suitability of Australian schools started in 1985, during which they registered the dietary habits of individuals between 9 and 15 years old) linked the habit of skipping breakfast with cardiovascular risk in adults between the ages of 26 and 36.
The study’s results showed that in fact, people who are used to skipping breakfast during early childhood or in adulthood possessed a larger waistline measurement when compared to those who ate breakfast every single day and also possessed higher insulin and cholesterol levels.
This data has shown that over the long term, a regular consumption of a healthy breakfast in the mornings can have positive effects on those metabolic parameters connected with cardiac risk.
Another study by National Health and Nutrition Examination Surveys, has shown that better body weight management is achieved by people who eat breakfast regularly, especially one which included cereals.
A low energetic density, that is the number of calories contained in 100g of food, is associated with a better quality of breakfast food, in particular with cereals and fruit.
So, with all that said, let’s look at what to eat for breakfast in order to lose weight and feel energetic.
Introduce proteins into your low-calorie breakfast
Start the day with a breakfast packed with proteins. It will help you feel full and keep the mid-morning hunger pangs under control.
In our normal dietary routine, we tend to eat proteins at lunch and at dinner, forgetting how important they are for a low-calorie breakfast.
To easily introduce proteins into your morning meal try our Italiano Diet products, just right for a protein-packed breakfast.
The Italiano Diet allows you to reduce calorie intake without feeling hungry.
Eat fibre-rich foods regularly
Your digestive process is slowed by eating fibre-rich foods, ensuring that you feel fuller for longer and giving you more energy over the course of the day.
It’s really not difficult to add fibre to your ideal breakfast menu, because the Italiano Diet allows you to select between cookies, crunchy bars and lots of other products.
Don’t forget to drink lots of water, both to keep your body hydrated and to help the transit of fibre in your intestine and thus avoiding constipation.
Fruit and vegetables for breakfast? Most definitely!
Not many people eat fruit and veggies for breakfast; we are just too used to the milk/carb/sugar combo that most of us were brought up on, but this really is a bad mistake.
Fruit and vegetables are essential for our diet, even at breakfast, because they contain many nutrients that help our bodies defend our health and assist weight management, whilst giving us energy and keeping us feeling full.
A good low-calorie breakfast should contain fruit and vegetables, paired maybe with a refreshing vanilla drink.
There is really no need to avoid all fats
Did you know that there are also foods that contain fats that are healthy for your body?
Well, there are!
The help in keeping your weight under control and slow down digestion, by releasing their energy slowly.
Try including some of our crunchy bars, for example, into your breakfast.
Remember too that cooking with olive oil is a great way to include a healthy fat.
To sum up
Breakfast really is the most important meal of the day, not just for kids, but for everyone, and so you should really make time in the morning to make it a good one.
Follow the advice in this article and remember that in order to lose weight you must stick to a good, healthy diet, starting with breakfast.