For those trying to lose weight, breakfast can decide how the rest of the day goes. Foods with a high fibre content are recommended for the main morning meal as they help keep you feeling full for longer and also reduce the urge to snack later in the day. In contrast, eating greasy or sugary food statiates you in the short term but can make you feel overly hungry by lunchtime again. We recommend six foods that are ideal for breakfast and help combat cravings for sugary or heavier meals:
Eggs
Eggs are rich in protein and also minerals like selenium. When eaten for breakfast, eggs tend to be filling and help reduce appetite for the rest of the day. Studies have shown that consuming eggs for breakfast increases feelings of satiation and reduces the urge to eat later in the day. Be it boiled or poached, eggs can be prepared in different ways to suit different tastes.
Yogurt
Creamy and tasty, yogurt is another breakfast food that contributes to that full feeling. Greek yogurt in particular is rich in protein. A study involving 20 women found that eating high-protein yogurt for a snack decreased hunger pangs and reduced cravings throughout the day. Yogurt may be combined with muesli or fruit for a healthy and nutritious breakfast.
Oatmeal
Low in calories and high in fibre and protein, oats make a tasty breakfast that reduces appetite. Research has shown that beta-glucan, which is present in oats, helps balance blood sugar levels, and hence regulates appetite. Oats can be made with water, milk or both and sweetened with honey. Sprinkle flaxseeds or nuts on top of your bowl of oats to add some flavour and nutrition.
Bananas
Bananas work well to satisfy those who have a sweet tooth without the damage that processed sugar does to health. Bananas are low in calories and high in dietary fibre, making them the ideal way to consume enough fibre during the day. Studies have shown that the fibre found in fruits and vegetables is linked to increased weight loss. Replace sugary breakfast cereals with bananas or eat them with oatmeal.
Berries
Strawberries, raspberries, blueberries and blackberries are not just pretty to look at but also rich in essential nutrients. A study conducted with 12 women showed that replacing a sugary snack for a bowl of mixed berries reduced calorie intake later in the day by an average of 133 calories. Berries may be eaten on their own, or used to make healthy drinks like smoothies. Dried berries can be brewed as tea.
Grapefruit
Perhaps one of the healthiest fruits, grapefruit is highly recommended for weight loss by a lot of dieticians. Grapefruit has a high water and fibre content, both of which help with weight loss. A 12-week study showed that people who ate grapefruit lost an average of 1.6kg. Fresh grapefruit makes a great addition to fruit salads, smoothies or other items on your breakfast plate.
