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6 breakfast foods that are both healthy and effective for weight loss

How important is breakfast for health?

Research shows that what you eat for breakfast has a significant impact on how your body functions for the rest of the day. A healthy breakfast is not only important for maintaining a healthy weight, it also provides the body with the energy it needs to function effectively. Skipping breakfast may increase your risk of obesity. Especially people who have a healthy breakfast such as low calories and high fiber also have a healthy young skin, a slim body and a good digestive system.

Food to eat in the morning

6 breakfast foods that are both healthy and effective for weight loss - Photo 1.

Breakfast is very important for health. Illustration.

Eating eggs in the morning is good for health: Eggs are rich in protein, important vitamins and minerals such as elenium, riboflavin, eggs are nutritious food suitable for many ages.

Thanks to their high protein content, enjoying eggs in the morning can help reduce cravings. A study conducted by the US National Library of Medicine found that replacing bread with eggs for breakfast resulted in 65% more weight loss. The study was conducted in 152 adults for about 8 weeks.

You can cook it in many ways such as boiled, steamed, fried or combined with your favorite vegetables.

Yogurt is a great option for weight loss diets: Yogurt is a nutritious food that can help enhance several aspects of one’s health. A prime example is yogurt, which has been shown to reduce the risk of diseases associated with metabolic cardiovascular disease and osteoporosis, as well as aid in weight management.

Yogurt is considered an excellent source of calcium, with 1 cup (245 grams) of yogurt providing about 23% of the daily value for calcium.

Pair a cup of yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

Eating grapefruit is very good for keeping in shape: Grapefruit is a common ingredient in many weight loss diets. Besides being low in calories, grapefruit is high in water and fiber content.

The Journal of Medicinal Food published a study that showed that consuming half a grapefruit before meals significantly reduced weight. Specifically, 91 obese adults who participated in eating grapefruit lost an average of 1.6 kg after 12 weeks, about 5 times more than the control group.

Slices of fresh grapefruit in parfaits, smoothies or fruit salads are perfect for a filling breakfast.

Oatmeal is rich in nutrients: Breakfast with oats is a great choice when you are trying to lose weight. This ingredient is low in calories but rich in fiber and protein. Both nutrients affect appetite and weight control.

Oats are a great source of beta-glucan, which affects immune function and heart health. In addition, beta-glucan can balance blood sugar levels.

Try combining a 235g cup of oats with 74g of berries, 7g of ground flaxseed and a handful of almonds for a fiber-rich breakfast.

Chia seeds are rich in nutrients: Chia seeds are known as the “king of nuts”. According to research, chia seeds contain a lot of magnesium, iron, calcium, zinc and many trace mineral elements that are very beneficial for the body. Moreover, this type of nut also works very well for a complete diet, helping to reduce problems with blood pressure, heart disease, lowering cholesterol and triglycerides…

In particular, chia seeds are rich in fiber, which can absorb water to form a gel, which expands in the stomach to help you feel full for longer. Besides, chia seeds are also rich in protein, reducing the level of ghrelin – the hormone that stimulates hunger.

A 12-week study in 19 people found that consuming 35 grams of chia powder per day significantly reduced body weight and waist circumference, according to documents from the US National Library of Medicine.

Apples help lose weight effectively: Eating apples to lose weight is currently a way that many women choose. The advantage of apples is that it is both delicious and suitable for many weight loss menus. If you are not sure what to do to lose weight effectively, the apple diet is a great secret that you should pocket to use today.

The abundant vitamin C content in apples is not only good for the skin, but also adds a lot of fiber.

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