Nutrition

Here is what you should have for breakfast if you want to lose weight | Times of India

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Breakfast is believed to be the most important meal of the day. It is also known to be very beneficial in facilitating weight loss. It gives you the energy for the day and also reduces the risk of overeating.

It is important to have a nutrient-rich breakfast. Your food choices should have more nutrient value per calorie which helps you to feel fuller longer. Here is how you should plan your breakfast if you want to lose weight.

Fiber-rich foods

Fiber is beneficial for those who are looking for losing weight. They should make sure they eat fibre-rich foods during the day, especially for breakfast. Studies have found that fiber also improves symptoms of metabolic syndrome which is a risk factor of diabetes. It is also known to reduce visceral fat and inflammation in teens.

Protein

Studies have linked a higher protein intake to more weight loss. It helps you feel fuller and reduces overeating. Protein also helps you burn more calories. They are also rich in other nutrients which are important for your health. With protein, you get the benefits of multiple nutrients without having to consume a lot of calories.

Avoid foods high in calories

It is best to avoid high-calorie foods right in the morning. Reducing your caloric intake goes a long way in helping you lose weight. Do not add too much sugar in your morning foods. With a lot of sugar, even a healthy oatmeal can become unhealthy. Avoid pancakes and pastries for breakfast.

Avoid sugary drinks

Drinks play a major role in increasing your calorie content. A glass of processed juice can contain as much as 100 calories with no or little nutritional value. Instead, you should opt for whole fruits which provide the same energy but with much lesser number of calories.

Whole foods

Whole foods go a long way in helping you lose those extra kilos. Replace white bread, pasta and bagels with whole grains. They have more nutritional value and also reduces the risk of certain types of heart diseases. They are rich in fibers, reduces constipation and help in weight loss.

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