Breakfast is an important meal of the day. After a long sleep, your body needs to replenish energy to prepare for activities in the morning. Typically, people would choose to have breakfast with dishes such as sticky rice, noodles, bread… Some even skip breakfast to lose weight. In fact, skipping breakfast doesn’t help you lose weight and may actually be more harmful to the digestive system, as well as leaving your body lacking energy for efficient functioning.
To safely lose weight, you should still have a meal. Choose beneficial foods to speed up the weight loss process without affecting your health.
Oatmeal
Oatmeal is a popular food that is often used in weight loss diets. Oatmeal is rich in fiber, which fills up the stomach and provides a feeling of fullness for a long time. It is digested slowly, slower than refined carbohydrates (such as white bread) so it doesn’t raise blood sugar levels. Insulin signals the body to store fat, so low blood sugar levels can help you burn fat more effectively.
Yogurt
Breakfast is an ideal time to eat yogurt. This food has a highly effective weight loss effect. Yogurt provides a lot of protein, which keeps you full for a long time. Additionally, it contains beneficial bacteria that help with efficient digestion.
When losing weight, you should choose plain yogurt without added sugar. You can combine yogurt with fruits and seeds to supplement your nutrition.
Chia seeds
Chia seeds are high in fiber, with about 28 grams providing 11 grams of fiber. The fiber in chia seeds is gelatinous, which can absorb a lot of water and help food move through the digestive system. As a result, you will feel fuller for longer, helping to cut down on food intake more effectively.
Eggs
Eggs are a food that is high in protein. One large egg provides 72 calories and 6 grams of protein. Protein helps you feel full longer compared to carbohydrates and fats.
Research shows that having eggs for breakfast helps you feel full longer, reducing the amount of calories consumed in subsequent meals. Egg yolks contain many nutrients such as calcium, antioxidants like lutein, zeaxanthin that help prevent various diseases.
Some people are concerned that egg yolks contain a lot of cholesterol. However, scientific evidence shows that eating one egg a day does not cause harm.
Warm honey water
In the morning, when you wake up, you should replenish your body with a cup of warm water to hydrate. In addition to regular water, you can also use warm honey water. Honey water helps reduce cravings for sugary drinks. Consistently drinking honey water will help you lose weight effectively. Note that honey also contains sugar, so only use a moderate amount, do not use too much. People with diabetes should consult their doctor before use.
