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Ideal Breakfast to Lose Weight

June 7, 2009, last updated October 9, 2012

By Susan M. Callahan, Associate Editor and Featured Columnist
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Ideal Dinner for Diabetics
Directory of Sugar Content in Foods
Ideal Breakfast for Heart Health
Why Americans Read In Bathrooms-The Hidden Epidemic of Constipation
Bowels -3 Keys to Normal Bowels
Break Through Your Diet Plateau
How Many Calories Do I Burn
Fiber Rich Foods
Quinoa-The New Superfood?
Fish Oil Benefits-Let Me Count the Ways
Normal Fasting Blood Sugar
My Heart Attack-personal stories from survivors
Fat-It's Alive!
Foods That Reduce Your Blood Pressure

Waist Size Matters
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Americans Are Dangerously Sleep Deprived
Ideal Weight for Women

Not all breakfasts are created equal, if you are trying to lose
weight.  Breakfast is by far the most important meal of the day
for weight loss success or failure, according to numerous
research studies.  In fact, most of the decisions that determine
whether you will lose or gain weight during a given day are all
made before noon.   

How much difference does the right breakfast make?  How
about a 100% difference.  Your choice of what you eat for
breakfast could help you burn up to 100% more fat for the
entire remainder of the day.   Like that first domino in a row,
once you decide what you eat for breakfast, the remainder for
your day will either be significantly easier from a perspective of
weight loss or significantly harder.  

The ideal breakfast for losing weight should consist primarily of
protein and whole grains. These are low-glycemic index foods,
meaning they do not trigger your body's insulin response, a
signal which tells your body to store fat.  

Women who eat low-glycemic breakfasts burn 100% more fat
in a later workout than women who eat high-carb breakfasts.  

A recent study by researchers at the University of Nottingham
in the UK, published on May 9, 2009 in the Journal on Nutrition
and Metabolism, found that women who ate a 265 calories
breakfast of whole grains and protein burned 7.4 grams of fat
when they worked out 3 hours later on a treadmill. Women
who ate a 265 calorie high-carb diet  burned  3.7 grams of fat
in comparison, a 100% difference. Both groups of women
walked on a treadmill for 60 minutes 3 hours after eating
breakfast.

Bottom line, even if you sweat for an hour on a treadmill, you
are truly at a handicap if you didn't eat the right breakfast
before.

Protein has certain other special qualities which make it a
weight loss ally.  Protein satisfies your appetite. Studies show
that people who eat protein report feeling satisfied for longer
during the day.  Women who eat eggs for breakfast, for
example, eat less for the next 36 hours than women who eat
breakfasts with relatively higher proportion of carbohydrates.

To assemble your best breakfast for weight loss, choice one of
the following proteins, one from our list of recommended
whole grains, and one fruit from out list of best fruit choices
for breakfast.  

Proteins for Breakfast to Lose Weight

Here is a lost of the best protein choices for breakfast if you are
trying to lose weight:

1. Egg whites. Choose 2 egg whites. Egg whites are almost
pure protein. But they are also extremely low in fat and have
zero cholesterol. For these reasons, They are the preferred
protein for many professional athletes like Shannon Sharpe,
former NFL player and Pro Bowler.

2.
Quinoa.  Choose a small bowl of quinoa. Quinoa is a grain
that has been cultivated in South America and the Far East fr
over 5000 years. Like soy, it is a complete protein. Unlike soy, it
has not been
linked to decreased sperm count in men,so it is
preferred protein choice for men.

3. Salmon (lox). Salmon is rich in omega-3 fatty acids which
help to dampen your appetite throughout the day and have
been
found effective in reducing belly fat. They also help to
curb your cravings for sweets for the remainder of the day.

























4. Soy nuts. Choose a bowl of soy nuts. Like quinoa, they are
pure protein.


Whole Grains for Breakfast to Lose Weight


1. Oatmeal. Choose a small bowel of oatmeal, equal to one
coffee cup when cooked. Oatmeal is almost an ideal whole
grain for breakfast. It lowers cholesterol, and keeps blood
sugar low throughout the day. It fills you up. Oatmeal expands
a bit when it is wet, so when it hits your stomach, it takes up a
great deal of space. Your stomach is only about the size of your
 fist. So, eating a bowl of oatmeal crowds out almost any other
food for the next 4 or 5 hours or longer.  

Update:

A 2010 study by doctors from the Provident Clinical research in
Illinois found that a whole grain ready to eat oat cereal actually
both lowers your cholesterol and reduces your waist size even
more than just a low-calorie diet.

2. Cheerios or Muesli. Same principle as oatmeal. But crunchy.
Cheerios or any generic toasted oat bran will work about the
same. Add a little low-fat milk or soy milk.

Fruits to Eat for Breakfast to Lose Weight

1. Blueberries. Blueberries are the best fruit to eat for  
breakfast. Blueberries are a super-food. They help to reduce
cholesterol, blood sugar  and internal inflammation.
Researchers recently discovered that the phytochemicals in
blueberries are powerful antioxidants which also
help to reduce
belly fat.

2. Strawberries. A second choice to blueberries, strawberries
also have antioxidants. They are also rich in fiber, which helps t
keep you from getting constipated. The fiber also helps to fill
you eat, so you eat less throughout the day.


Putting it all together, here are 3 complete breakfasts meals to
help you  lose weight. According to research, these are the best
breakfasts for losing weight.

Mondays, Wednesdays and Fridays

A bowl of oatmeal, topped with butter substitute such as Olivio,
and a handful of blueberries. 2 egg whites on the side,
scrambled with onions or peppers, a pinch of sea salt and
ground black pepper. Add a cup of
white tea, which has been
found in recent research to fight obesity.

Tuesdays and Thursdays

Egg white omelete and a piece of lox (the size of your hand,
which is bout 4 ounces). A side of a handful of blueberries.

Saturdays and Sundays
A bowl of
quinoa, Cheerios or Muesli topped with blueberries
and your choice of low-fat milk or butter substitute. Drink a cup
of
white tea to boost your body's metabolism.


Now, you are getting started on learning the keys to sensible
weight loss. Here are the rest:
Diet and Exercise -A Simple Plan
for Life  / Exercises That Speed Up Your Metabolism /Foods
That Shrink Your Waist / Ideal Breakfasts for Diabetics
/Quinoa-The New Superfood

More Related Links

Break Through Your Diet Plateau

How Many Calories Do I Burn

Quinoa-The New Superfood?
Break Through Your Diet Plateau

How Many Calories Do I Burn

Ideal Breakfast for Hypoglycemia


DIETS AND FITNESS









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INTESTINES-KEEP THEM
HEALTHY

QUINOA-THE NEW
SUPERFOOD

HOW MUCH IS TOO MUCH
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HOW MUCH SALT IS IN MY
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SALT CONTENT OF COMMON
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150,000 DIE FROM EXCESS
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I HAVE HIGH BLOOD
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FOODS THAT LOWER YOUR
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INFLAMMATION INSIDE
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>VEGETARIAN RECIPES


MY HEART ATTACK

CANCER SURVIVORS
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PUZZLES
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whole grain cereal for breakfast helps in weight loss