Breakfast may help you lose weight and maintain weight loss according to research. Eating a healthy breakfast may also help you stay on track to make healthy choices throughout the day. Certified personal trainer Aaron Brown, who is research associate at Ultimate Performance has shared his top breakfast options for weight loss with Express.co.uk.
He explained that when teaching body transformation clients about the optimal breakfast for sustainable weight loss, there are three factors to consider.
This includes a breakfast that is satiating to help manage appetite more effectively.
Also, a high protein breakfast is key for weight loss as well as one that consists predominantly of whole food ingredients.
Protein can help you feel fuller for longer, meaning you will automatically eat less calories throughout the day, putting your diet into a deficit, a state dieters must be in to lose any amount of weight.
Aaron explained: “Also it has the highest ‘thermic effect of feeding’, meaning you burn off 20 to 30 percent of the total calories in digestion compared to one to five percent with carbs and fats.
“Where weight loss is the goal, we can hit our protein target while reducing our calorie consumption by eating leaner sources of protein, like low fat dairy, lean poultry and beef, white fish and seafood.”
High fibre vegetables are also encouraged as part of a healthy breakfast.
The expert said: “Especially foods that are high in soluble fibre (which absorbs fluid and expands in the stomach) making you feel fuller for longer.
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“Certain fibres also slow down digestion too. Fibre is a type of carbohydrate that is generally high in physical volume but low in calorie density.
“But more importantly, we cannot harvest all the calories from it, making it a great tool for satiety as we can consume more relative to the calorie content when weight loss is our goal.”
The personal trainer explained that the best overall approach for weight loss breakfasts is to swap cereals for other breakfast options with processed carbohydrates to breakfasts that are high in protein, healthy fats and fibre.
He said that these foods include salmon, eggs, fruits and vegetables because they are high in volume but contain little calories.
Aaron explained that the other options for healthy breakfasts include eggs and fish.
He says: “Eggs are high in protein, healthy fats and full of nutrients. They are versatile and can be used to make things like omelettes, scrambles, frittatas, shakshuka, or just have them whole. They can be paired with anything, including avocados, oily fish, spinach, mushrooms, and other vegetables like peppers, tomatoes and onions.
“Whey protein is high in protein, low in calories and incredibly versatile for anyone looking for a quick breakfast on the go.
“It can be used to boost the protein content to make lower-calorie versions of breakfast favourites like waffles and pancakes, and they pair well fat sources like nut butters, including cashew, peanut or almond. It can also be mixed into oats or enjoyed as part of a breakfast shake recipe.
“Fish is a great breakfast option that is high in protein and versatile. Healthy fat-rich oily fish, like mackerel, smoked haddock and salmon, are great paired with eggs, spinach, asparagus, and for dishes like eggs royale or kedgeree.”
Aaron explained there is some research emerging showing that consuming a larger portion of daily intake in the morning compared to the evening is beneficial for both weight loss, hunger and satiety.
One study shows that consuming a pattern of 50 percent of calories at breakfast, 30 percent at lunch and 20 percent at dinner resulted in a reduction in hunger compared to the opposite pattern.
Over 12 weeks, the big breakfast group lost approximately 9kg compared to the 3.5kg big dinner group.
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