Eating eggs for breakfast increases the feeling of satiety.
Despite what you’ve heard, eating breakfast isn’t necessary for everyone. In fact, skipping breakfast can be better than eating unhealthy food in the morning-
However, a nutritious and well-balanced breakfast can give you energy and keep you from overeating for the rest of the day. Here are the top 5 foods you can eat first thing in the day.
Eggs are undeniably healthy and delicious. Additionally, studies have shown that eating them at breakfast increases feelings of satiety, reduces calorie intake at the next meal, and helps maintain constant blood sugar and insulin levels.
Similarly, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration. They are also one of the best sources of choline, a very important nutrient for brain and liver health.
Although high in cholesterol, eggs do not raise cholesterol levels in most people. In fact, eating whole eggs can reduce the risk of heart disease by modifying the form of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity.
On the other hand, three large eggs provide approximately 20 grams of high-quality protein and are highly versatile. For example, hard-boiled eggs are a great portable breakfast that can be made ahead of time.
Coffee is an amazing drink to start the day with a high caffeine content, which has been shown to improve mood, alertness and mental performance. Even small amounts of caffeine can achieve these effects.
An analysis of 41 studies found that the most effective dose is 38 to 400 mg per day to maximize the benefits of caffeine and reduce side effects. This is approximately 0.3 to 4 cups of coffee per day, depending on the strength of the coffee.
Likewise, caffeine has been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an additional 79 to 150 calories over a 24-hour period.
Also, coffee is rich in antioxidants, which reduce inflammation, protect the cells that line blood vessels, and decrease the risk of diabetes and liver disease.
This is the best breakfast option for cereal lovers. It is made from ground oats, which contains a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including lowering cholesterol.
Together, oat beta-glucan is a viscous fiber that promotes the feeling of satiety. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect.
Oatmeal is also rich in antioxidants, which protect its fatty acids so they don’t get rancid. These antioxidants can also benefit heart health and lower blood pressure.
Although gluten-free, they are often processed in the same facility as grains that do contain gluten. Therefore, people with celiac disease should choose oatmeal that has been certified gluten-free.
Keep in mind that a cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which will not provide the benefits of a high protein breakfast, but you can increase them by preparing it with milk instead of water, with eggs or a piece of cheese.
Greek yogurt is creamy, delicious, and nutritious. It is made by filtering the whey and other liquids from the milk curd, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and have a greater thermal effect than fat or carbohydrates. The term thermal effect refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help control weight by increasing levels of hormones that promote fullness, including PYY and GLP-1.
At the same time, with all fat it contains conjugated linoleic acid, which can increase fat loss and decrease the risk of breast cancer. Certain types of Greek yogurt are good sources of probiotics like bifidobacteria, which help keep your gut healthy.
To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label. Try covering Greek yogurt with chopped fruit to increase the vitamin, mineral, and fiber content of your food.
Fruit can be a delicious part of a nutritious breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. A cup of chopped fruit provides about 80–130 calories, depending on the type.
Citrus fruits are also very rich in vitamin C. In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C.
The fruit is also good at satiating due to its high fiber and water content. Try combining fruits with eggs, cheese, cottage cheese, or Greek yogurt for a well-balanced breakfast that will keep you full for hours.