Best food choices in the morning
- Dietitian.Lauren Hmede
- Apr 29, 2019
- 2 min read
Best Food to Eat in the Morning to Lose Weight
Eating healthy yet nutritious and delicious food at breakfast and in the morning make your intake throughout the day less and thus preventing overeating. Moreover, it keeps you full for longer period so what should I choose as meals in my morning:
High-Protein Foods
Eating protein at breakfast is beneficial as it boost total energy expenditure, improves satiety feeling and preserve muscle mass. For breakfast, try protein-rich egg whites, non-fat Greek yogurt, low-fat cottage cheese, tofu or lean meats.
Fiber-Rich Options
Eating fiber rich food at breakfast is very important while you are on a weight loss diet as it improves satiety, reduce hunger and ease digestion. You can have at breakfast oatmeal, whole-grain cereals, fruits, legumes, nuts and seeds. You can combine protein and fiber rich food together for better fullness feeling. For example, add black beans to an egg-white omelette, or eat oatmeal with plain non-fat Greek yogurt.
Protein Shakes
It is better for sure to consult your doctor before use of protein supplements including shakes but according to studies, the use of protein shakes as meal replacement in the morning could help you in shedding extra pounds. According to a study published in 2011 in the Journal of Nutrition: Individuals who consumed a whey protein beverage two times daily for 23 weeks lost body weight, body fat and had smaller waist circumferences than individuals who consumed high-carb beverages.
Foods to Avoid
While you are trying to lose extra pounds it is important to avoid certain types of food that are high in calories and keep you hungry. Examples of these include refined grains, baked goods and foods with added sugars, such as doughnuts, cinnamon rolls, muffins, pancakes or waffles with syrup, and regular bagels with flavored cream cheese. Avoid adding cream and sugar to your coffee. Pass on high-fat meats such as bacon and sausage and limit or avoid regular cheeses, egg yolks, butter and margarine.
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