Want to Lose Weight? Eat Breakfast!
By Doris Romano RN, RHN
While skipping breakfast may seem like an easy way to reduce calories resulting in weight loss, research shows it can actually make losing some excess fat more difficult. According to the National Weight Control Registry – the largest prospective study of successful weight-loss maintenance – people who have lost 30 pounds or more and kept it off for at least 5 years eat breakfast every day. Refueling in the morning not only boosts your metabolism and gives you energy, but also helps control your appetite as the day progresses, stabilizes blood sugar, and keeps hunger pangs at bay.
Building a better breakfast to help you lose weight, boost energy, and feel satiated is easy. Simply follow the steps below which contain a combination of fiber-rich whole grains, lean protein, antioxidants, fruits, vegetables and a dash of healthy fat. The building blocks of a better breakfast include:
1. Fiber-rich whole grains: Choose from whole grain breads and cereals, sprouted whole grain breads (try Stonemill), oatmeal, or Essene or Manna sprouted breads (in freezer section of health food stores).
2. Lean protein: Choose from low-fat yogurt or cottage cheese, eggs or egg whites, tofu or tempeh, or a scoop of protein powder.
3. Antioxidants: Fresh colorful fruits and vegetables are filling and provide you with an arsenal of protective antioxidants that are low in calories.
4. Heart-healthy fats: Add portion-controlled and beneficial fats that also boost flavour. Choose from ground flax seed or flax seed oil, 2 teaspoons of natural nut butter, or 1 tablespoon of chopped raw nuts or seeds.
Recipe Suggestions
Some delicious recipe options for a quick, easy and balanced start to your day include:
Protein Shake
Whole grains: ½ cup oats or high-fiber cereal (like Kashi GoLean or All-Bran)
Lean protein: 1 scoop of protein powder in 1 cup of milk of choice (almond, rice, soy, or other)
Antioxidants: ½ to 1 cup fresh or frozen fruit
Healthy fat: 1 tsp ground flax seed or 1 tsp flax seed oil
Cottage Cheese and Fruit
Whole grains: 1 to 2 slices of whole grain bread, toasted
Lean Protein: ½ to 1 cup low-fat cottage cheese
Antioxidants: ½ to 1 cup berries or other chopped fresh fruit
Healthy fat: 2 teaspoons natural nut butter (peanut, almond, cashew butter or other)
Oatmeal
Whole grains: ½ cup rolled oats (not instant) cooked in 1 cup water and/or milk
Lean Protein: Add 1 scoop protein powder (flavour of your choice) to cooking liquid or have ½ cup cottage cheese or ½ cup scrambled egg whites on the side
Antioxidants: Top with ¼ to ½ cup berries
Healthy fat: Sprinkle with 1 tablespoon chopped raw nuts or ground flax seed
Fruit and Yogurt Parfait
Whole grains: ½ cup high-fiber cereal, low-fat granola, or uncooked oatmeal
Lean Protein: ½ to 1 cup low-fat plain yogurt
Antioxidants: ½ to 1 cup mixed berries
Healthy fat: Sprinkle with 1 tablespoon chopped raw nuts or ground flax seed
Egg Omelet
Whole grains: 1 to 2 slices of whole grain bread, toasted, or whole grain pita or wrap
Lean Protein: 1 to 2 eggs or ½ to 1 cup egg whites
Antioxidants: Sauté with chopped tomato, garlic, red onion, and spinach
Healthy fat: 2 teaspoons natural nut butter (peanut, almond, cashew butter or other)
Grab-and-go Options
#1
Whole grains: 1 or 2 slices of whole grain bread
Lean Protein: 1 or 2 hard-boiled eggs
Antioxidants: 1 apple
Healthy fat: 1 tablespoon chopped raw nuts
#2
Whole grains: 1 whole grain waffle
Lean protein: 175 g container of low-fat plain yogurt
Antioxidants: 1 banana
Healthy fat: 1 tablespoon chopped raw nuts
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