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FOOD: Here Are 5 Healthy Breakfast Foods That Will Help You Lose Weight

Weight is an issue to most people. They are always f=trying to find a way to shed the fat and lose weight. Sometimes, a healthy lifestyle may be all that you need to reduce that fat and stay healthy. Below are 5 healthy breakfast food for you to consider:

1. Eggs

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They are rich in protein and a variety of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.

They have high protein content, which can reduce appetite when eaten with breakfast to give weight loss a serious boost.

One study in 30 overweight women showed that eating eggs for breakfast increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

2. Wheat Germ

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Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It’s also high in fibre, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving

Studies have shown that increasing your fiber intake from cereal grains may benefit weight loss.

In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal.

Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain.

3. Bananas

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High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot.

Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.

Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss.

Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.

Research suggests that resistant starch may help reduce food intake and decrease belly fat.

4. Yogurt

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Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.

In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.

One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.

Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt.

5. Smoothies

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Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.

Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.

Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer.

Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings.

However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.

For a healthy lifestyle and to boost your metabolism, try indulging in these foods. They are the bridge between you and a healthy lifestyle.

Ref: https://www.healthline.com/nutrition/weight-loss-breakfast-foods#section5

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