“Starving to Lose Weight?”… 5 Diet Foods That Are Good to Eat in the Morning
A nutritious and filling breakfast menu
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Eating a healthy first meal in the morning will help you lose weight by keeping your energy up throughout the day and curbing your hunger. [사진=게티이미지뱅크]
Eating a healthy first meal of the day can help you lose weight by keeping you energized and curbing hunger throughout the day. Some studies have shown that people who eat breakfast regularly tend to lose weight and maintain it.
A healthy and balanced breakfast should consist of a menu that provides a feeling of fullness and energy by consuming a balanced amount of protein, complex carbohydrates, fiber, and healthy fat. Let’s find out about foods that are nutritious, increase satiety, and help with long-term weight loss, as introduced by the American food and health media outlet ‘Eating Well’.
1. Raspberry
According to the USDA, one cup of raspberries contains about 8 grams of fiber. That’s twice as much as one cup of strawberries and half a cup of black beans. Fiber helps you feel full and helps your gut health. A 2019 study published in the Journal of Nutrition found that among calorie-restricted participants, those who consumed the most fiber lost more weight over a six-month period.
2. Oatmeal
Oatmeal is also rich in dietary fiber and can keep you feeling full for a long time. When you eat carbohydrates that digest slowly, such as oatmeal, your blood sugar will not rise as rapidly as when you eat refined carbohydrates, such as white bread, and as a result, your insulin levels will not rise as much. Since insulin is responsible for sending signals to convert excess glucose into fat, keeping your insulin levels low and your blood sugar under control can help you burn fat.
3. Yogurt
A 2020 report in the New England Journal of Medicine identified foods that promote weight loss, one of which is yogurt. The protein in yogurt makes you feel full and takes longer to digest than simple carbohydrates. For weight loss, you can add fresh fruit to plain yogurt to sweeten it, reducing calories and added sugar intake.
4. Peanut Butter
Nuts, including peanut butter, are loaded with filling nutrients like healthy fats, fiber, and protein. Although nuts and nut butters are high in calories, they are high in protein and fiber, which can help you feel full longer and aid in weight loss. According to the USDA, 2 tablespoons of peanut butter contains 8 grams of protein and 2.5 grams of fiber for less than 200 calories. Spread a spoonful or two of peanut butter on whole-wheat bread or add it to oatmeal for a balanced meal.
5. Eggs
Eggs are a typical protein food. Protein keeps you feeling fuller longer than carbohydrates and fat. A study published in Environmental Research and Public Health in 2020 found that eating eggs for breakfast can increase satiety and reduce the calories consumed at the next meal. Eggs are very filling and can help suppress hunger when eaten with whole grains, fruits, and vegetables.
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