The problem of weight gain can bother anyone. Many people think that weight can be reduced by not eating one meal at a time. Therefore, some people eat breakfast, then do not eat lunch. At the same time, some people skip breakfast for lunch, while doing so is wrong. Breakfast is considered to be the most important meal of the day. A right and balanced breakfast not only helps in keeping your weight under control but also works to keep the body healthy and full of energy. It is believed that not eating breakfast can also be a reason for obesity. Therefore, breakfast is very important for weight loss. in this article, We will learn about Healthy breakfast ideas for weight loss.
What is a healthy breakfast?
Breakfast is the first meal of the day, which your body consumes first. Therefore, it is very important to be nutritious. On the other hand, if we talk about a healthy breakfast, then it is very important to include nutritious foods in it. For example, low-fat or fat-free milk, fruits, and vegetables.
top 10 Healthy breakfast ideas for weight loss
1. egg
You must have heard this jingle ‘Sunday ho Monday, eat eggs every day. If you want to lose weight, then you can include eggs in your breakfast. Eggs are rich in protein and calcium, which will not only give you energy but will also strengthen your bones. If eggs are taken along with an energy-deficit diet, ie a low-calorie diet, then it can prove to be helpful in reducing weight as a nutritional supplement.
2 . Yogurt
Many people do not like to drink milk. If you are also one of them, then you can include curd in your breakfast. By consuming one of your favorite fruits with low-fat yogurt, you can reduce your weight. Keep in mind that you do not consume sugar with curd.
3. Porridge
Talking about fruits, you can consume bananas in a weight loss breakfast. Like apples and berries, bananas can prove to be helpful in keeping the weight balanced. Banana is a good source of fiber and fiber can help in controlling weight by improving the habit of overeating. However, more concrete research is still needed in this.
4 . Oatmeal
When it comes to losing weight, oatmeal is a healthy and effective diet. If you want to have breakfast for weight loss, then oatmeal can be a good option. After eating oatmeal, you will not feel hungry for a long time, because by consuming it you will feel full for a long time, which can reduce the craving for frequent food. Due to this, you will be able to avoid eating junk food, fried or too much food at a time.
5. Green Tea
Have breakfast, lose weight, it cannot happen that the name of green tea is not there. Many people prefer to include green tea in their diet instead of tea and coffee. However, according to research, there is an effect of catechins present in green tea in weight loss, but this effect is very mild. If three to four cups of green tea are consumed throughout the day, then the effect can be seen. Although its effect in reducing weight is less, drinking green tea can prevent many diseases. Keep in mind that do not consume it in excess, otherwise, it can have a bad effect on health.
6. Apples
If you want to lose weight or keep it balanced, then fruits can be a good option. If we talk about fruits, then the consumption of apples in it can prove to be helpful in keeping the weight balanced. The fiber present in apples will digest food slowly so that there will be no desire to eat again and again and you will not eat more than you need in one go.
7. Sprouts
Sprouted grains can also be helpful in controlling weight. If you include peanut sprouts in your breakfast, then it can be beneficial for you. Women who have obesity problems, if they consume sprouted peanuts, then their abdominal obesity can improve to a great extent. However, if someone is allergic to peanuts, then they should consume it consciously or only after consulting a doctor. In addition to peanut sprouts, they can also consume chia seed sprouts, cabbage, or brussels sprouts.
8. Vegetables
If you want to keep the weight balanced, then include green vegetables in your diet. The nutrients present in them not only give energy to the body but can also help in keeping the weight balanced. By consuming more and more green vegetables in the food or including salad in breakfast, you can keep your weight under control.
9. Avocado
You can also include avocado in your breakfast. After consuming it, there is no appetite for a long time, because it can make the stomach feel full. read also:- Top 10 Avocado Oil Benefits
10. Nuts
You may be surprised to know that you can also include nuts ie almonds, walnuts, peanuts, and other such foods in breakfast for weight loss. Nuts can reduce the urge to eat frequently so that a person can avoid overeating. Therefore, you can include some nuts in your breakfast.
Healthy breakfast ideas for weight loss
1. Banana, Almond, Cinnamon Smoothie
Material :
- One done
- four almonds
- 200 ml milk
- two spoons curd
- 1/4 teaspoon cinnamon powder
recipe :
- Put all the ingredients in a mixer and make a mixture.
- Now pour it in a glass and it is ready to consume.
- If you want, you can fill it in a bottle and take it with you while going to the office.
2. Macha Smoothie
Material :
- One teaspoon matcha tea
- a quarter cup of water
- cup spinach
- 6 almonds chopped
- two tablespoons chia seeds
- 2 tbsp grated coconut
- One teaspoon light coconut milk
- some blueberries for topping
recipe :
- Heat a quarter cup of water in a vessel, then take it off the gas and add matcha tea to it.
- Then mix it well.
- Now make a mixture by adding spinach, coconut milk and matcha tea in a mixer.
- Take out the mixture in a bowl and garnish it with grated coconut, almonds, chia seeds and blue berries and consume.
Sunny side i.e. poach and avocado toast
Material :
- a wheat toast
- two eggs
- Half an avocado
- 1/4 teaspoon chili flakes or black pepper
- a spoonful of olive oil
- salt to taste
recipe :
- Heat olive oil in a pan and make egg poach in it.
- Meanwhile, mash half an avocado.
- Place mashed avocado on whole wheat toast.
- Now place the poach on top of the mashed avocado.
- Then sprinkle some chili flakes or black pepper and salt as per taste.
- Your toast is ready.
- If you want, you can also make it like a sandwich by adding another toast on top of it.
4. Sprouted Salad with Flaxseed Powder
Material :
- 2 cups boiled sprouted moong
- cup chopped tomatoes
- cup sliced cucumber
- 2 tbsp boiled peanuts
- 2 tbsp flaxseed powder
- 4 tbsp lemon juice
- half teaspoon black salt
- 2 tbsp chopped coriander leaves
recipe :
- Mix boiled moong, chopped vegetables, boiled peanuts and flaxseed powder in a bowl.
- Now mix black salt, lemon juice and chopped coriander in it well.
- Your protein rich healthy breakfast is ready.
5. Rava Upma
Material
- 4 tbsp semolina
- half finely chopped onion
- half finely chopped carrots
- one teaspoon mustard seeds
- some curry leaves
- one tablespoon ghee
- a spoonful of chana dal
- 10 peanuts
- tsp chopped green chillies
- salt to taste
- 1 cup water
- 1 tbsp chopped coriander leaves
recipe :
- Heat a pan and add ghee to it.
- Now add curry leaves and mustard seeds to the ghee.
- Let the rye crackle.
- Now add chana dal and fry it for a while.
- Add chopped onion and cook for few minutes till the onion changes colour.
- Then add chopped carrots and peanuts and cook for 2 minutes.
- Add semolina , salt and green chili and cook it well for 2-3 minutes.
- Then add water to it.
- Stir it until the water dries up.
- When the water dries up, add coriander leaves to it and eat it hot.
6. Besan Cheela
Material :
- 4 tbsp besan
- half finely chopped onion
- half finely chopped tomato
- 2 tbsp finely chopped coriander leaves
- two tablespoons olive oil
- a quarter teaspoon turmeric
- 1/4 teaspoon red chili powder
- one or two finely chopped green chilies
- water as needed
- Half a cup of Greek yogurt
- salt to taste
recipe :
- Take a bowl and put all the ingredients along with besan in it.
- Add water to it and mix the ingredients well and prepare a solution.
- Now take a non stick or normal griddle and keep it on the gas to heat.
- Now add about a teaspoon of olive oil to it.
- When the oil becomes hot, add a tablespoon of gram flour mixture and spread it.
- When it is cooked like a paratha, serve it.
- Make two gram flour cheela like this and eat it with Greek yogurt.
7. Yogurt, Fruits, Nuts and Seeds
Material :
- Half a cup of Greek yogurt
- halved thinly sliced apple
- half thinly sliced peach
- a quarter cup pomegranate
- 1 teaspoon pumpkin seeds (pepita)
- one teaspoon flaxseed powder
- one tablespoon chopped almonds
recipe :
- Whisk Greek yogurt with flaxseed powder in a bowl.
- Now add chopped apple, sliced peach, pomegranate, almond, and pumpkin seeds.
- Your breakfast is ready.
8. Green Apple and Spinach Smoothie
Material :
- a green apple
- cup spinach
- half cup almond milk
- a finely chopped date
- 1 tsp melon seed powder
recipe :
- Make a smoothie by mixing all the ingredients in a mixer.
- Now drink this smoothie by pouring it in a glass.
- You can also put it in a bottle and take it to the office.
Note: Not only breakfast, but along with breakfast, it is important to take care of proper exercise, yoga, avoiding junk food, and diet throughout the day.