Efforts to lose weight can begin early in the morning with a healthy breakfast. Cereal is the food of many Britons when they wake up, but there are many options available these days. With such an amazing number of options, it can be difficult to know what to look for. If you are looking to lose weight, be sure to eat whole grains.
Whole grains are the best breakfast option to control weight and improve health, explained the Dairy Council of California.
Whole grains include wheat, rice, corn, oats, rye, barley and millet.
They are high in dietary fiber that can help ensure a healthier digestive system and reduce the risk of bowel cancer.
A high-fiber diet can also help you maintain a healthy body weight and reduce the risk of developing type 2 diabetes and heart disease.
An Iowa women's health study in 2007 found that women who ate whole grains at least twice a day had a 30 percent lower risk of dying from an inflammatory-related disease over a 17-year period than those who were rare. Once or never they ate whole grains, informed the Dairy Council. Of California.
The British Heart Foundation (BHF) names porridge as its healthiest breakfast.
"All oatmeal porridge is whole grains and they all contain a soluble fiber called beta-glucan, which can help lower your cholesterol if you consume 3 grams or more a day, as part of a healthy diet," said the BHF.
Try taking a serving of porridge made with 40 grams of oatmeal and semi-skimmed milk for a healthy option, but do not add additional sugar or salt.
The NHS also recommends whole wheat cereal crackers and grated whole pillows.
He also advises to consume 400 calories at breakfast (including drinks and accompaniments) if you want to maintain a healthy weight.
"You can get approximately 150 kcal from a 40 g serving of cereal" Dietitian Azmina Govindji told the NHS.. "You could add a medium sliced banana and 200 ml semi-skimmed milk, which would total about 350kcals.
"You need fuel in the morning, and starting the day with a hearty breakfast can help you avoid a less healthy mid-morning snack so you can keep going until lunch."
It is also important that you take your breakfast at the optimal time if you want to lose weight.
A 2015 study published in the scientific journal Obesity found that the best time to have breakfast was between 6 am and 9.45 am.
Eating a protein-rich meal in this period of time was associated with a reduced risk of increased body fat.
The researchers also found that breakfast at this time led to less hunger throughout the day. The above was not the case of those people who waited for breakfast until after 10 am.