Expanding body fat can be one of the most stubborn things to lose. But eating breakfast is one method to help you get rid of it to some extent.
Dietician Avni Kaul says there is no single food or meal plan that can exclusively body fat. However, eating breakfast can make a difference when it comes to weight loss and weight management though it depends on what and how much you are eating.
Science supports that eating breakfast daily is essential to avert the risk of gaining abdominal fat.
One study in 2018 looked at the link between breakfast composition and abdominal obesity in daily breakfast consumers. They discovered that those with daily breakfast consumption had reduced levels of abdominal obesity if their breakfast meal comprised of fruit, natural cereal flakes, nuts, seeds, and yogurt.
Eating breakfast is an excellent initial attempt to counter excess fat which is well explained in the write-up by weight loss dietician Avni Kaul.
Have high protein
One study looked at the impact of daily high protein vs normal protein breakfasts, and breakfast skipping overweight adolescents and found that regular consumption of a high protein breakfast averted fat gain, enhanced weight management, reductions in everyday caloric intake, and decreased hunger.
“A high-protein breakfast has 25-30 g of protein. This sort of breakfast improves weight management, decreases daily calorie intake, and reduces hunger.
Include eggs
Eggs are low in calories but rich in protein and other essential nutrients. Studies to indicate that eggs eaten at breakfast boost weight loss. Protein foods such as eggs could help boost satiety, which may help you eat fewer calories all through the day.
Never skip breakfast
Skipping breakfast has been proven to be linked to having a higher risk of being overweight and obese. So, it is better never to skip your breakfast. Refer: https://pubmed.ncbi.nlm.nih.gov/31918985/
Opt for healthy sources of fat, fiber
If you strive to reduce fat, opt for foods that contain healthy fats while keeping calories in check. Heart-healthy oils obtained from plants and foods that are rich in fiber help increase satiety, which is important when one is aiming for appetite control and weight loss.
Instead of having a heavy dinner, opt for a big breakfast
One study suggested that breakfast makes twice as high diet-induced thermogenesis (the body’s procedure that burns calories) than if the same meal was consumed at dinner. Also, a low-calorie breakfast was found to increase levels of hunger and appetite for sweets during the day.
Refer: https:/ /academic.oup.com/jcem/article/105/3/e211/5740411?login=true
Think wisely about your cup of coffee
Added calories from sugar-sweetened drinks, such as lattes having syrup or seasonal drinks, could lead to extra fat. Rather opt for choices that are lower in sugar such as cold brew having a small amount of cream or a plain latte with cinnamon
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition