Best Breakfast For Weight Loss and Energy

Best Breakfast For Weight Loss and Energy

 
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Choose a protein-rich breakfast

A morning meal can refuel your body after a night of rest, satisfy your appetite so you're less likely to graze later, and prime you to make healthy food choices throughout the rest of your day. But not all breakfasts are up to the task: Eating a substantial, protein-rich breakfast fills you up and keeps you full, so you end up eating less during the afternoon and evening hours. Plus, research shows that including protein at breakfast is critical to successful weight loss. Here are some sound, protein-packed meals to power up your day. 

 Waffles with ricotta and peaches

 Top a whole-grain waffle with ½ cup part-skim ricotta cheese and 1 sliced peach. (When peaches are no longer in season, feel free to substitute canned peaches or ½ cup crushed pineapple; always choose fruit that's canned in its own juice rather than syrup.) The creamy ricotta cheese provides protein and calcium. 


Quinoa-yogurt parfait

 Quinoa is higher in protein than most whole grains, so it's a great choice at breakfast. Layer ½ cup cooked quinoa, a 6-ounce container of nonfat yogurt, 1 small chopped apple, and a dash of cinnamon. 





Breakfast BLT

 Here's a healthy version of a classic sandwich. Toast a whole-grain English muffin and use it as a base. Top each half with a thin spread of low-fat mayo, a slice of warmed Canadian bacon (a lean, heart-smart replacement for fatty pork bacon), and plenty of lettuce and sliced tomato. If you prefer, you can swap out the Canadian bacon for 4 strips of turkey bacon.


Greek yogurt with fruit

Greek yogurt has twice as much protein as traditional yogurt, so it's the perfect foundation for a substantial morning meal. Enjoy a 6-ounce container of nonfat Greek yogurt (plain or flavored) topped with 1 tablespoon chopped, toasted nuts (walnuts, almonds, pecans, or any other variety), and add a banana, orange, half a grapefruit, or another piece of fruit on the side. 

Berry protein smoothie

 
Combine ½ cup skim milk or soy milk, a 6-ounce container nonfat vanilla yogurt, ¾ cup fresh or frozen berries, and a few ice cubes in a blender. If you like, toss in a scoop of protein powder for an extra hit of protein.  



Cinnamon cottage cheese with sliced apple

 Sprinkle ¾ cup nonfat or low-fat cottage cheese with cinnamon and serve with 1 sliced apple for scooping. The cottage cheese is heavy on protein and light on artery-clogging fat, and a sprinkling of cinnamon helps jazz up the taste. 




Spinach-cheese egg scramble

Give your morning eggs a nutrition makeover! Sauté a few handfuls of baby spinach in oil spray, then add in 1 whole egg whipped with 2 to 3 egg whites. (I use mostly egg whites to cut back on the saturated fat and calories and bump up the protein.) Sprinkle with ¼ cup shredded reduced-fat cheese and scramble away! Enjoy with a whole grapefruit alongside.  


Garden veggie omelet

 Whip up an omelet with 1 whole egg and 2 to 3 egg whites, then stuff it full of your favorite veggies, like spinach, onion, tomatoes, peppers, mushrooms, even zucchini…plus any seasonings you like. When it's seasonal, I like to mix in plenty of chopped basil too. Enjoy with a piece of whole-grain toast spread with a teaspoon of almond, cashew, or peanut butter for healthy fat. If you prefer, substitute a piece of fruit or  1 cup fresh fruit salad for the toast. 

What is the Best Breakfast For Energy and Weight Loss?

 How come I get tired soon after eating cereal for breakfast? I'm not eating the sugary types, but the healthy ones, like Kashi or Grape Nuts. How can I find the best breakfast for energy and weight loss? First of all, a good breakfast will refuel the body with the amino acids (protein) it needs to reverse the muscle wasting that goes on over night. It will also supply you with some healthy fats that will keep you satiate you and provide energy.
Cereal has none of these qualities, therefore having just plain cereal for breakfast flat out sucks.
Breakfast is one of the most important meals of the day to get right. Because you haven't eaten in 6-8 or more hours, your muscles are like a sponge waiting to absorb amino acids (from protein) and other nutrients, similar to post- workout. Your body is catabolic at this time, meaning muscle is being broken down for fuel. Since muscle is the backbone of your metabolism, so we want to reverse the catabolism.
A proper breakfast will shut off catabolism, provide mental and physical energy for the day, and set the stage for fat burning. In fact, studies have shown that people who don't eat breakfast actually gain more weight than people who do eat breakfast. Even though you're eating the "healthy" cereals, you're experiencing first- hand the effects. Sleepiness is a common result of eating cereal for breakfast.

Why does this happen? 

Well, cereal is refined and loaded with carbohydrates. Although a lot of cereals claim they are made of wheat and other "good stuff", it's irrelevant. Most of what is advertised as healthy is actually high in calories and sugar. Simple sugars, as you know raise your insulin sky- high then crash back down to earth, leaving you hungrier and more irritable than before.

What is a better breakfast to have?

Although there are many awesome breakfast combinations to have, my favorite is the egg frittata. Eggs are a great source of protein and other nutrients. I first had a frittata at a diner in NYC a few years ago, and I've been making my own version ever since. I don't know how it's "officially" made, but here's my own super- protein packed version:
6 eggs (2 yolks kept in, the rest whites)
202 calories, 10 grams fat, 0 grams carb, 28 grams protein 
1 can of pre- sliced mushrooms
40 calories, 0 grams fat, 6 grams carb, 4 grams protein 
1 Sweet Italian sausage (usually I've already got some cooked up so I just chop it up and throw it in.)
182 calories 14 grams fat, 0 grams carb, 14 grams protein  
I'll mix these together in a bowl, then pour the mix into a small Pyrex dish coated lightly with olive oil. I'll pop it into the oven at 375 degrees until it's slight golden brown on top. Then I'll sprinkle the shredded cheddar on top and let cook for another minute or so, till melted.
Total: 424 calories, 24 grams fat, 6 grams carb, 46 grams protein