Healthline states that the following eight breakfast foods are not only delicious but also effective in shedding extra pounds:
1. Eggs
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Boiled eggs cut in halves. Illustration photo by Pixabay |
According to the U.S. Department of Agriculture, a typical 50-gram egg provides 6 grams of protein and is rich in essential vitamins and minerals like selenium and riboflavin, making it nutrient-dense and filling due to its protein content. This helps reduce appetite and increases fullness compared with less protein-rich foods.
This finding is supported by a 2021 review published in the National Library of Medicine demonstrating that a protein-rich breakfast can help regulate appetite and maintain energy balance, particularly in children and adolescents. The review analyzed 10 randomized control trials with 824 participants. It concluded that those who ate a protein-rich breakfast consumed, on average, 111.2 fewer calories and felt fuller and less hungry than those who had a normal or traditional breakfast.
2. Bananas
A medium banana provides about 7% of your recommended daily fiber intake and only contains 105 calories. Fiber contributes to long-lasting fullness, potentially reducing overall calorie intake.
Unripe bananas are especially beneficial as they contain resistant starch that aids in appetite control.
3. Yogurt
Healthshots notes that yogurt is an excellent source of protein, calcium, and probiotics, among other essential nutrients. These nutrients help maintain gut health by managing the digestive tract and preventing bacterial infections.
Yogurt can also prolong feelings of fullness and support weight loss due to its low content of unhealthy fats, high fiber, and low calories. Particularly, Greek yogurt, which is high in protein, aids in weight loss when combined with exercise and a balanced diet.
4. Smoothies
Smoothies that include vegetables, fruits, and protein-rich ingredients like yogurt are packed with nutrients, especially protein and fiber, which help keep you fuller longer.
5. Coffee
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A cup of coffee. Illustration photo by Pexels |
Caffeine in coffee can increase metabolism and promote fat burning. To benefit from these effects, it’s crucial to consume coffee unsweetened.
6. Green tea
Green tea contains caffeine and a type of flavonoid called catechin, an antioxidant, according to Medical News Today. Both compounds can accelerate metabolism. Catechin helps break down excess fat, and both catechin and caffeine enhance the body’s energy usage.
7. Oatmeal
A fundamental component of a weight loss diet, oats are low in calories but high in fiber and protein, which aid in controlling appetite and improving overall health.
8. Nuts
A small serving of nuts offers a satisfying blend of fiber, protein, and healthy fats, contributing to weight loss. However, it’s important to watch portion sizes to prevent excess calorie consumption. It’s advised to limit your intake to about one ounce (28 grams) per serving to manage calorie intake effectively.