For many years, one of the top issues has been weight management. As per data revealed by WHO, most people live in countries where being overweight and obese are leading causes of death as opposed to being underweight. In the six years from then, the numbers continue to be alarming.
The prevalence of overweight children and adolescents has increased more than four times from 4% to 18% (between 1975 and 2016, as per the same estimates).
Unfortunately, obesity and excess weight affects the body and, subsequently, the mind. Therefore, one of the highest preoccupations among the present generation is how to control and lose weight.
Weight depends on numerous factors. The first causes are, of course, dietary and lifestyle choices. Weight fluctuations, nevertheless, can also be brought on by underlying medical issues. It is also a double-edged sword. So, on the other hand, being overweight causes many medical problems.
The internationally acceptable beauty standards have one commonality. Unfortunately, being skinny is beautiful. Therefore, being overweight causes psychological issues, low self-esteem, poor social behaviour and instances of bullying. As a result, some become unforgiving to themselves and resort to yo-yo dieting and excessive nutritional deprivation.
Your food should give you adequate energy to carry out your daily chores and engage in a regular exercise programme. To lose weight, please include more easily digestible, bioavailable foods. Eating breakfast like a king, lunch like a prince, and dining like a pauper is an adage we all know.
Breakfast, the most important meal of the day, provides you with enough energy to make it through the day. Eating a delicious and nutritious breakfast jump-starts your metabolism, leading to better performance and health. By skipping this critical morning meal, your body is more likely to conserve extra calories rather than burn them.
The HealthifyMe Note
Eating right and exercising help solve most weight issues. All three macronutrients, protein, fat, and carbohydrates, are part of a balanced breakfast. But, contrary to common opinion, carbohydrates are healthy, and the brain uses them as a source of energy.
Best Breakfast For Weight Loss
The nutritionists at HealthifyMe strongly recommend saying yes to complex carbs for breakfast. Complex carbohydrates are high in essential nutrients and comprise most of the diet’s fibre. In addition, fibre helps you feel full after meals, which makes it helpful for weight loss.
Losing Weight The PRO Way
The team at HealthifyMe can help you understand the fundamentals of nutrition. The nutritionists help curate each meal to include the proper nutrients.
When you download the HealthifyMe app, the process lets you know that losing excess visceral fat is the right way to lose weight. Some fad diets cause muscle loss and rapid effects. But first, we must understand the foundations of effective nutritional intervention.
Best Breakfast Foods
Fad diets or crash diets are not good over the long term. One does not rapidly put on weight. Similarly, it would be erroneous to anticipate losing weight in a month or a few days. Slow, steady weight loss is a healthier strategy to maintain your long-term goals.
According to research, sometimes the body must enter a calorie deficit mode to start the weight loss process. However, there are some misconceptions about diets and weight loss. For instance, altering your diet does not necessitate starvation. Instead, a well-thought-out diet concentrates on selecting the proper foods with the right calories to aid in weight management.
Fermented varieties dominate south Indian breakfast options. Fermentation enables your body to break down vitamins, enhance minerals’ bioavailability and make them easy to digest. Furthermore, balancing the pH and assimilating more nutrition is suitable for your gut health. On the other hand, you have porridge, parathas or puris in North India, which combine millets, flour and seasonal vegetables with curds.
Whether one prefers Indian or Western options, you have plenty of breakfast options if you embark on a weight loss journey.
Multigrain Paranthas
Multigrain parathas use millet, oats, Bajra, Jowar, chickpea, or whole wheat flour. Serve this low-calorie, nutritious Indian flatbread with a side of vegetables and curd to get a healthy dose of protein, B vitamins, and dietary fibre.
Idli Sambar
Idli and sambar are the perfect combinations of minerals, fibre, fats, proteins, and carbs. It is one of the healthiest south Indian breakfast options. Serve idli with sambar – a savoury dal containing seasonal vegetables and coconut chutney.
You get good quality proteins, carbs and a dose of probiotics from the fermented idli batter. It is also a gluten-free option. Use batter made of red rice, millet or ragi and keep the calorie count below 300 per serving.
Poha
Poha is a quick, healthy breakfast packed with antioxidants, fibre, iron, proteins, and carbohydrates. Primarily made with beaten rice, you can add chunks of paneer, sprouted legumes, peanuts, grated carrots, and boiled peas. A cup of poha has approximately 160 calories when cooked with less oil. Combine it with a bowl of homemade curds or a glass of buttermilk to get a healthy dose of probiotics.
Upma
One can make Upma in several ways. However, it’s best to make it protein rich by adding chunks of paneer or green beans. A bowl of Upma is low in calories but rich in vitamins, minerals and fibre to help you kick start the day.
Prepare upma with a small dash of ghee, and combine it with a bowl of homemade curds for an extra dose of protein and probiotics while keeping your calorie count to 300 kCal.
Sprout Salad
Start your day by eating a low-fat and gluten-free mung sprouts salad. It contains vitamin B9, antioxidants, proteins, fibre, and zinc. You can pair it with poached or boiled eggs, tofu, and curd.
All of 62 calories, this high-protein breakfast option has 12 calories of protein. For some, it causes flatulence, so combine it with buttermilk or curd instead of relying on eggs and tofu.
Bean Salad
An excellent metabolism booster that helps you stay full throughout the day. Due to their high fibre content, black beans are also ideal for digestion, which is perfect for assisting with weight loss.
This option is close to 114 calories per half cup. In addition, it contains quercetin and saponins, which are highly heart-friendly.
Plain Greek yoghourt and Berries
For a healthy start in the morning, this combo works perfectly. Greek yoghurt contains a lot of protein and keeps you satiated. It contains gut-friendly bacteria.
Berries are rich in fibre and have antioxidants. It is a 120 calories breakfast option rich in probiotics, prebiotics, high-quality protein and a mix of vitamins and minerals.
Egg Omelettes
If you are looking at weight loss, you should rely on proteins. A 3-egg omelette can also help you feel satisfied for extended periods and lower your risk of overeating.
The preparation of eggs should also be free of any added fats, such as cheese or butter. Instead, add fresh herbs like coriander, parsley, and onion to get 18 g of protein from a single helping.
If you are craving a beverage, opt for a black coffee, post 45 min of your meal. As per studies, coffee can aid in weight loss by boosting metabolism and promoting fat burning. Therefore, prepare black coffee devoid of cream, sugar, or milk.
Ragi Buttermilk Malt
It is one of the best solutions to satisfy your taste senses while still losing weight. First, combine ragi flour with water. Then, take one glass of spiced buttermilk, adjust the salt, and add chopped coriander leaves, green chillies, and toasted cumin.
A cup of ragi malt is 100 calories with 5 grams of protein per serving. Rich in vitamins, iron, phosphorous and magnesium, this popular drink from South India can be an answer to your weight problems.
Peanut Butter and Toast
Protein and fibre in nuts help you feel fuller for longer and assist you in losing weight. That’s because all nuts and nut butter, including peanut butter, provide adequate fibre, protein, and healthy fats.
Combine it with a multigrain toast and an under 300-calorie breakfast option. For example, two tablespoons of peanut butter have just under 200 calories, 7 grams protein, and 2 grams fibre.
Quinoa Pancakes
Quinoa pancakes are gluten-free and packed with proteins. Eat it with apples, bananas, blueberries, and melons. No other sugar is needed when you top it off with a blend of banana and vanilla.
One serving of quinoa pancakes supplies all nine essential amino acids and ample fibre. This under-200-calorie breakfast option is multi-faceted, and you can also have them for dinner.
Smoothies
Berries and yoghurt smoothies are the healthiest options if you are in a rush. Milk or yoghurt of your choice, Greek yoghurt, fresh or frozen fruits, and five minutes of your time is sufficient to make healthy breakfast smoothies.
Read more: 5 Smoothie Recipes for Weight Loss
Fruit and Yoghurt Parfait
Yoghurt parfait can be a morning fuel for your brain and body. It is tasty and easy to prepare. Fruits are naturally healthy and provide a sweet taste, helping you avoid added sugars. In addition, low-fat or fat-free yoghurt is an excellent source of probiotics, calcium, and protein.
Ginger Tea
The ideal beverage to have with your breakfast is thin ginger tea. Research on ginger shows that it can enhance metabolism, lower appetite, and encourage feeling full.
Read more: Ginger for Weight Loss and Other Health Benefits
How to Healthify My Breakfast?
Add Proteins
Popular breakfast options are low in protein. Therefore, when you are looking at losing weight, add protein. For example, you can eat eggs with cereal or toast.
It boosts your protein consumption as one large egg provides 6 grams of protein. The best vegetarian protein sources include paneer (cottage cheese), beans, lentils, tofu, peanuts, almonds, and quinoa.
Choose Greek Yoghurt
Some studies suggest that a breakfast enriched with Greek yoghurt promotes fat loss. You can top it with berries and fruits. Moreover, Greek yoghurt is rich in probiotics, proteins, calcium, and B vitamins, making it a healthier substitute for sour cream and mayonnaise.
Read more: Greek Yoghurt – Benefits, Nutritional Value, and Healthy Recipes
Say No to Store Bought Sugar Laden Muesli or Cereal
They might sound like an easy and nutritious breakfast. But in addition, you might be unintentionally consuming corn syrup, added sugars, and artificial sweeteners through them. As a result, they would increase blood sugar levels.
Fruits for Breakfast
Include oranges, bananas, kiwis, grapefruit, apples, plums, and berries. They’re nutritionally rich and incredibly filling. In addition, whole fruits take time to digest, making you feel fuller.
Studies say that soluble fibre in fruits helps you lose weight. However, remember, moderation is the key. For example, refrain from excessively consuming fruits for breakfast as they’re relatively high in natural sugar.
The HealthifyMe Note
Breakfast provides you with enough energy to sustain yourself through the day. Eggs are the clear winners due to their rich protein ratio. Talking about Indian breakfast, try Poha, dhokla, Idli, Upma, and parathas. Always combine the food items to get a mix of carbs, protein, fibre and good fats from a single serving. If you are looking at weight loss, begin your day by brisk walking for 15 to 30 minutes pre-breakfast for optimum results.
Conclusion
Breakfast can shape the whole day when you’re attempting to lose weight. The wrong foods can increase your appetite and make you more likely to fail before the day starts. Contrarily, eating the right foods can reduce cravings and keep you satisfied until lunch, preventing in-between snacking and facilitating weight loss.
Health is more than just a number on the scale or your body size. First, speak with the team at HealthifyMe before making any major lifestyle adjustments. Then, through CGM-based monitoring, the coaches can design a program suited for your body, medical history and lifestyle.