They say, we should eat breakfast like a king, and rightfully it’s the most important meal of the day with a reason. After over 8-9 hours of fasting (assuming you’re not indulging in midnight snacking), our bodies are hungry for nutritious, fibre-rich food so your digestive system can get a kickstart.
In addition, research shows that if you’re trying to lose weight, skipping the first meal of the day is an absolute no-no!
So this is what you’ve ought to do if weight loss is on the agenda for you.
- Have cereal with large flakes: Research shows that the size of the cereal we eat in the morning has influence on how much of it we consume. This Penn State study revealed that when participants were given five types of crushed up cereal, as opposed to bigger flakes, they put in more cereal in their bowl and ate a larger portion. If you are a cereal person, then pick cereals that have larger flakes, you’ll end up eating less.
- Eat oatmeal or oat bran: While we don’t quite need a study to show that fibre helps you stay fuller for longer, there is still a new one that’s from an American journal stating that those who consumed oat bran or oatmeal for breakfast didn’t feel the urge to eat for hours post-breakfast. Try this for a week and see if you start to feel more satisfied and full post breakfast.
- Add eggs to your plate: Research shows that eating two eggs in the morning can lead to more effective weight loss than eating a breakfast bagel. What backs up this argument is its high amount of protein—about 5.5 grams in one medium egg — is what keeps you full. Another bonus: They also contain a nutrient called choline, which improves nervous system function and cardiovascular health.
- The more protein, the better: Whether it’s for the first meal in the day or any meal in general, the age-old weight loss and training rule is that if you want to curb your appetite and stay fuller for longer, eat protein. Having it first thing in the morning is a great way to stop those nasty hunger pangs mid-afternoon. Have a protein shake, if eating in the morning makes your stomach churn.
- Skip Nutella or jam, add peanut butter to toast: Easiest to make and fastest to consume, peanut butter on toast is every kid’s idea of heaven, and for all the right reasons. In a study conducted by Purdue University, it was shown that participants who ate peanuts and/or peanut butter in the A.M. had higher levels of peptide YY, a.k.a. the “I feel full now” hormone and their blood sugar levels also spiked less after eating a carb-heavy lunch. Just be smart about how much peanut butter you consume, since two tablespoon of PB serving contains about 190 calories, but it’s still good fats.