The first meal of the day is the most important one. A nourishing breakfast is the best way to get a healthy and lean body. Nutritionists say that eating a protein-rich breakfast not only helps boost your energy levels but also promotes faster weight loss.
A healthy breakfast makes you feel full for longer and prevents you from binge-eating. Here are some wholesome foods that can kick-start your metabolism and keep you fit and lean.
“Two large eggs can give you about 13 to15 grams of high-quality protein at one go while adding less than 150 calories to your system. Being an excellent source of protein, eggs can assist in weight management.best and Healthy Breakfast With Eggs good for weight loss. The white portion is also a good source of B-vitamins and minerals such as phosphorus, selenium, calcium, zinc, iron and copper, and is low in fat and cholesterol,” says Delhi-based diabetes educator Anshika Gupta, who is on the BeatO app.
Eggs are also rich in vitamin D. They contain a substance called choline, which decelerates the fat-storing mechanism of the body, thus encouraging fat metabolism. But no matter what dish you prepare with eggs, just make sure that you steer clear of excess fat and refined sugar.
Sprouted legumes and seeds contain a greater amount of fibre, protein, vitamins, minerals and antioxidants. Since these are rich in fibre, it is easily digestible and allows a slow release of sugars into the bloodstream, keeping you full for hours.
Being a super food, Quinoa delivers all you need for an energetic start to the day. “Loaded with protein, fibre, micro nutrients and antioxidants, its high fibre content helps boost digestion. It does not contact gluten, and is therefore suitable for those with gluten sensitivity (celiac patients). You can easily incorporate quinoa in your diet in the form of salads, veg quinoa dalia or smoothies. Quinoa puff is a good option to replace your fried snacks with,” advises Gupta.
Peanut butter with toast
Peanut butter is catching up among Indians. While the commercial version is loaded with sugar and refined vegetable oil, which will counter your efforts at weight loss, you can prepare plain peanut butter at home by just grinding a handful of the roasted nuts in a blender till you get a smooth buttery paste.
“You can add salt or honey to it for taste. Peanuts are high in mono unsaturated fatty acids, which are good for the heart. Two tablespoons of unsweetened peanut butter with whole-wheat toast gives you about 7 to 10 grams of protein. Peanut butter can be added to fruit smoothies or oatmeal for a sumptuous, healthy and protein-rich breakfast,” says Anuj Vats, a nutritionist based at Shvas the Body Architecture in Delhi.
Being rich in fibre, this food leaves you feeling full for a longer time. Oatmeal is also a slow-release carbohydrate. Eating this about three hours before exercise has been shown to burn more fat. “Slow-release carbohydrates do not cause a spike in blood pressure like refined carbohydrates do. This means that insulin levels are also regulated and kept low, thereby helping you burn unwanted fat,” explains Vats.