Eating a morning meal is a healthy habit for everyone, and it’s especially important if you’re watching your weight or trying to lose weight.
While it sounds counterintuitive to lose weight by eating, the truth is we need fuel. Eating the right fuel will help us burn energy better and feel more energetic.But why eat breakfast? Is it really necessary? You might consider yourself one of those people who don’t need to eat within an hour or two of getting up.Well, research has proven that regular breakfast eaters are leaner than people who skip breakfast.Even more than that, dieters are more successful at losing weight and keeping it off when they eat breakfast.Breakfast literally means “break fast”, or breaking your nightly fast. When you don’t eat in the morning, your metabolism stays in reserve mode.Your body thinks it needs to conserve energy, hang onto fat and calories, and keep you protected from lean times.People who eat breakfast on a regular basis get more of the important nutrients, like fiber and vitamins.Bottom line: if you want to be healthy, fit, maintain a healthy weight, or lose weight, eat breakfast!And I have another surprise for you…
Have a bigger breakfast
Yes, not only am I suggesting that you eat breakfast, I’m recommending that you eat a big breakfast.
It’s not just to make your mom and grandma feel good and not worry about you.Science has shown us that eating a larger morning meal means more calories at the time, but it also results in more efficient weight loss.In a recent weight loss study, one group of people ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner.So they ate their biggest meal early and ate less for lunch, and then even less for dinner.The other group went the opposite way, and ate 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. The two groups kept this up for 12 weeks. Notice this was a reduced calories diet, and both groups ate the same amount of calories, just arranged differently throughout the day.After the 12 weeks, they weighed in. The first group who ate big in the morning and small in the evening had lost two and a half times more weight than the other group.It’s amazing that you can affect your weight loss results so much by when you eat your calories.Our metabolisms are most efficient in the a.m. so that’s when we can eat more and burn more of it.So if you eat a big breakfast, you can fill up on protein and foods that will give you energy and help you fill full so you don’t eat unhealthy food throughout the day.You can also use fruit to get really full while not eating as many calories, so you could have a large breakfast and feel full clear through lunch.This information also tells us that if we have a big dinner, we’re burning those calories much slower.That’s why late night snacking is really bad for our waistline—not only are we eating late, but we’re probably eating high calorie foods that aren’t healthy.Having a big breakfast can help switch your appetite around so you’re eating to fuel your day, instead of eating late to fuel weight gain.But what breakfast will really help you accelerate your weight loss?
The Breakfast: two eggs, black beans, chopped tomatoes or salsa, and an avocado
For this breakfast, you can cook the eggs any way you like: fried, scrambled, or hard boiled.
A delicious way to eat this breakfast is an Southwestern omelet filled with black beans, salsa, and a little cheese. Top with the avocado for healthy fat.You might mix the black beans with the eggs, or just the salsa and avocado.And you can actually add in a piece of fruit, or save that for a mid-morning snack.Remember, eating a bigger breakfast is perfectly okay. You’ll have more energy for the day, have a clearer head, and won’t be hungry.Then you can have a smaller lunch, and even smaller dinner, and lose weight!On this meal plan, you’ll wake up hungry and ready to fill up on a healthy protein breakfast that will keep your metabolism running fast.You don’t have to take my word that this weight-loss breakfast works; let’s look at each item to see how it helps you fast track your diet.
Two large eggs have a whopping 13 grams of protein.
Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline.Choline actually attacks the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook.People can lose weight eating eggs for breakfast even when they mix them with potatoes.One tester had egg hash for breakfast for 3 weeks. She lost 11 pounds and 4 inches from her waist.
These beans are considered nature’s health food because they’re packed with fiber and protein.
This is critically important if you are trying to lose weight and can’t stand feeling hungry all of the time.They’re packed with soluble fiber, a powerful belly fat fighter, so beans will not only fill you up for hours but also help slim you down.You might be worried about beans causing gas, but you don’t have to eat a huge amount to feel full and get the health benefits.Additionally, eating some black beans with eggs and avocado isn’t as likely to cause gas as eating a lot of beans by themselves.Wake Forest Baptist Medical Center researchers found that for every 10 gram increase in soluble fiber consumed daily, study participants’ belly fat reduced by 3.7% over five years.
Avocado is actually a fruit. To be more specific, it’s a single-seeded berry native to Mexico.
But you might call it a fat instead of a fruit because it has 322 calories and 29 grams of fat.That’s all good mono-unsaturated fat, though, so it offers some amazing health benefits.One of those benefits is keeping hunger at bay.An avocado or scoop of guacamole may be one of the most effective hunger-squashers out there.In a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward.You might cut your food intake by almost half just by eating an avocado early in the day!A study in the Journal of the American Heart Association studied 45 overweight people who went on 1 of 3 different cholesterol-lowering diets for 5 weeks.The first diet was lower in fat, with 24% of total calories coming from mostly saturated fat, and this diet didn’t include an avocado.The second diet had 34% of total calories coming from mostly saturated fats, and still did not include avocado.The third diet was also 34% of calories from fat, but this last one replaced some of the saturated fats with one whole Haas avocado per day.So we have a lower fat diet, and then 2 diets with the same amount of fat. That fat is from some of the same kind, but the last diet has only part of the fat replaced by an avocado.After 5 weeks, the dieters eating avocado as a part of their fat intake had LDL cholesterol levels that were 13.5 mg/dl lower than the first, or low fat, group.That reduction will fight and reverse heart disease along with helping people lose weight.
There’s nothing like a sun ripened, fresh tomato.
If you’re not a fan of tomatoes, you probably still like salsa—and spicy food also offers health benefits, extends life, and speeds up your metabolism.Salsa goes so well with eggs and beans, too. When the season is right, you can get fresh salsa, or even grow your own tomatoes, peppers, and cilantro for an amazing and super fresh topping.Tomatoes are full of antioxidants and help you to lose weight, partly because they reverse leptin resistance.Leptin is a protein which regulates metabolic rate and appetite, so if it’s off, our bodies struggle to shed extra weight.Take note, adding ketchup to your eggs and beans is not the same thing. Ketchup is tomatoes cooked down and mixed with corn syrup or sugar. A little bit might not be bad for you, but you’re way better off by eating fresh tomatoes or salsa.
Many of us don’t like the idea of having the same thing for breakfast all the time.
You can vary how you put this breakfast together, and it’s also okay to have something different sometimes.Of course, if you start seeing the pounds fall off, you might find yourself feeling enthusiastic about eggs and beans again.Other healthy breakfasts that can help you lose weight are whole grains with berries, and nuts for protein. You can still have an avocado for healthy fat, and that will curb hunger pangs till lunch.You might try beans, avocado, and salsa some days, or find other ways to incorporate these weight-loss superfoods into your breakfasts.Try the big breakfast plan for a few weeks and see what happens—you’ll be happily surprised!
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