Dozen Breakfast Foods For Weight Loss in 4 weeks

How to lose weight is one of the most debated topic everywhere but why it is difficult to lose weight for most people? Weight loss and Clenbuterol UK are two things connected to each other in a best possible way. There are numerous theories about weight loss some of which are real while others are just waste of time. Breakfast is the most important meal to start our day because of the 8-10 hours fasting at night. If you are thinking that skipping breakfast can help you to lose weight then surely you are fooled by someone. Proper breakfast is very important for fitness enthusiasts where you are aiming to build quality muscles or weight loss. Here are my top 12 breakfast foods for weight loss.

1.    Coffee

Coffee is amongst the most loved beverages in the world. Coffee contains caffeine that improves metabolic rate and helps your body to burn maximum calories. Consuming 100mg caffeine per day can effectively burn 79-150 extra calories in 24 hours. Coffee caffeine is also effective to improve mental functions and mode. Coffee is rich in antioxidants that lower the risk of some serious diseases like Alzheimer and diabetes. 

What to do?

Skip sugar and cream to reduce extra calories intake. .3 to 4 cups of coffee per day can provide proper amount of caffeine without any side effects.

2.    Green Tea

Green is one of the best natural health gifts of God. Recent research has proved that 5 cups of green tea per day can boost metabolism and effectively lose weight. Caffeine in green tea contains antioxidant EGCG that promotes thermo-genesis a process of heat production in body. Increased thermo-genesis results in energy expenditure and increased fat metabolism. EGCG improve the fat use ability and reduces the fat absorb in the body. All tea is rich in antioxidant but green tea is the most effective one. Regularly drinking green tea can protect the brain from diseases like Alzheimer’s and other types of dementia.

What to do?

The EGCG content of the tea varies depending on the area of cultivation and processing technique. The brewing time of the tea also affects the final EGCG content.

3.    Oatmeal

Oatmeal is an ideal breakfast option for weight loss. Oats have highest satiety ratio of all breakfast foods. Beta glucan fiber found in oats can improve PYY hormone level that controls appetite. This fiber can reduce LDL cholesterol levels in the body that improves insulin sensitivity and boosts immune system.

What to do?

Steel cuts oats or rolled oats are best over instant varieties and don’t chose sugar packed flavored oats. You can sweeten you oats with raisins, fruit and honey. Oats are naturally gluten free and can be used as a part of gluten free diet.

4.    Eggs

Egg is a cheap quality protein source found everywhere in the world. Eggs promote feelings of fullness and help you to prevent extra caloric intake throughout the day. Consuming high quality protein in breakfast not only aids in weight loss but also maintains lean muscle mass. The antioxidants found in egg yolks known as lutein and zeaxanthin prevents macular degeneration.

What to do?

Egg yolk contains 60% of allotted dietary cholesterol but has less impact on blood cholesterol than believed previously. Egg can be prepared in million of ways easily.

5.    Greek Yogurt

Greek yogurt contains double protein than regular yogurt. Protein prevents from extra eating and also increase metabolism up to 15-30%. Yogurt is effective to promote appetite hormones GLP-1 and PYY. Such type of yogurt also contains CLA (conjugated linoleic acid) that produce modern loss in body fat.

What to do?

You can add sprinkle berries liberally on the top of yogurt to add some flavor and also to improve the nutritional value.

6.    Cottage Cheese

Cottage cheese is rich in protein and increases metabolism effectively. Cottage cheese promotes fullness feelings to prevent excessive calorie intake. CLA is also present in this cheese that helps with fat metabolism.

What to do?

You can use this cheese as filling for omelets to get some extra protein.

7.    Grapefruit

Before breakfast eat half fresh grapefruit to improve weight loss efforts. Grapefruit is best for hydration that is good for maintaining healthy weight.

What to do?

Please note that consult your doctor if you are on medications as grapefruit sometimes interfere with some medicines. 

8.    Blueberries

Blueberries are high in fiber and low in calories. Blueberries are useful in reducing belly fat with high levels of phytochemicals. This fruit is also effective against various diseases such as high blood pressure and macular degeneration.

What to do?

Add blueberries to oatmeal or Greek yogurt to boost the weight loss effect.

9.    Natural Peanut Butter

Though peanut butter is rich in calories and fat but still it has the ability to satisfy feeling of fullness for many hours after eating.

What to do?

You can add it to morning toast and also a tablespoon in oatmeal. Don’t use processed butter as it is rich in unhealthy oils and sugar.

10.     Avocados

Avocados contain fiber and monounsaturated fat that keeps your stomach full for longtime. Avocados have oleic fatty acids that effectively reduce belly fat and also appetite suppressants are present in it.

What to do?

Bale one half of an avocado with an egg for something different and effective. It can also be used as omelettes filling.

11.    Flaxseeds

They are high in viscous fiber that keeps your stomach full for several hours after being eaten. Two tablespoons of ground flaxseeds contains 4g fiber and 3g protein respectively. They also protect against breast cancer and promote insulin sensitivity.

What to do?

In order to increase fiber content in breakfast add ground flaxseeds to oatmeal and Greek yogurt.

12.     Coconut Oil

Coconut oil is an active agent that reduces white fat stores in the body. AS compared to other types of fat, coconut oil’s medium chain fats are comfortably absorbed and used as energy source by our body.

What to do?

Use it to fry eggs or add one tablespoon to your oatmeal in breakfast.

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