On occasion, you may awaken in the morning desiring something light, such as Greek yogurt with berries or toast with avocado. On other mornings, you awaken eager to prepare the breakfast of your dreams: large, stuffed to the brim, and bursting with vitality. Why not start the day with a scrumptious breakfast that nourishes the body and helps you attain your weight loss objectives, regardless of how you feel in the morning?
According to the Mayo Clinic, persons who consume a healthy breakfast are more likely to maintain a healthy weight, have better control over their blood sugar levels, and even perform better at work. There is no need to skip breakfast, especially because it offers so many benefits for weight loss and weight maintenance.
Those who prepare breakfast in the morning often make the weight-loss mistake of excluding certain items or even entire food groups. This can “make their weight loss efforts highly unsatisfying, causing them to seek their favorite foods” or cause them to revert to unhealthy eating patterns.
Upton suggests consuming “protein-rich” breakfast dishes in order to prevent this error. A high-protein breakfast maintains stable blood sugar levels and slows the body’s absorption of carbohydrates, which can be a significant influence on weight loss.
There are numerous nutritious breakfast options available that will not only keep your body satisfied but also fed and prepared for weight loss. Fortunately, Upton provided breakfast recipes for all seven days of the week.
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Healthy Breakfast Tacos
Instead of taco night, have a platter of healthy breakfast tacos to get closer to your weight loss objectives. Eggs, fiber-rich vegetables, cheese, and a low-calorie tortilla are a few examples of well-balanced and nutritious components that can be included in the recipe. Due to the combination of protein, simple carbohydrates, and healthy fats, you will feel fuller throughout the day and may consume fewer calories overall.
Egg Veggie Scramble
Upton illustrates that soy-based meat replacements are an excellent breakfast option. She creates a wonderful egg and vegetable scramble with eggs, plant-based sausage, bell peppers, tomatoes, and any other vegetables she enjoys or has on hand. Keep your plate colorful and brimming with vegetables if you’re on a weight-loss mission!
The CDC classifies vegetables as low energy-dense foods, meaning they are low in calories yet nevertheless contribute to satiety. Many studies have found that veggies have a significant impact on fat loss. A study published in The American Journal of Clinical Nutrition discovered that when individuals increased their consumption of fruits and vegetables, they were not only more likely to lose weight but also more likely to maintain weight reduction. The more the consumption of vegetables, the greater the likelihood of achieving and/or maintaining a leaner physique.
A breakfast burrito that is flavorful, nutritious, and conducive to weight loss? Please sign us up! Upton suggests her morning burrito recipes consisting of two eggs and one egg white (or four egg whites in total) scrambled with spinach, mushroom, chopped tomatoes, or salsa, all wrapped in a tiny whole-grain tortilla.
This morning burrito contains all of the essential nutrients: protein, vegetables, healthy fats, and carbohydrates. Upton asserts that carbohydrates are harmless; in fact, she urges “people to consume some carbohydrates for energy.”
If you focus on consuming significantly more complex carbohydrates, you will have a lot better success reducing weight. The International Journal of Environmental Research and Public Health notes that complex carbohydrates are “produced from complete and unprocessed plant-based foods,” which include more nutrients and are typically more difficult to digest than simple carbohydrates. Complex carbohydrates not only contain greater nutritional content, including fiber, vitamins, and minerals but they are also stored in muscle cells or the liver to provide sustained energy until hunger hits again.
Greek Yogurt Combos
Greek yogurt with an abundance of toppings is a reliable go-to for Upton, who creates a variety of combos with it. Her Greek yogurt parfait is comprised of 8 ounces of non-fat plain Greek yogurt, 1 cup of fresh berries, and 1/2 cup of quick-cooking oats. In a parfait glass or jar, add fruit, yogurt, and oats, and then drizzle with two teaspoons of honey or agave.
Upton enjoys promoting this meal because it is “a terrific combination due to the Greek yogurt’s high protein content and lack of added sugar,” both of which are essential for weight management. According to the BMJ, diets with a lower sugar intake result in much greater weight loss than diets with no limitations.
Protein pancakes with Upton will make you never want to return to traditional pancake batter. Her recipe is for one small ripe (overripe bananas are preferable), two eggs (or one egg and two egg whites), one tablespoon of nut butter, a sprinkling of cinnamon, and a drop of vanilla or almond essence (if desired).
Upton suggests consuming 20 to 30 grams of protein at breakfast as a general rule.
Not only is protein extremely filling, but it also has other weight loss-related benefits for the body. Research conducted by the American Society for Nutrition indicates that a high-protein breakfast promotes healthy weight loss by strengthening and increasing muscle mass, providing the body with more energy to be physically active, and satiating hunger hormones. Simply said, protein aids in the development of strong muscles that help your body burn more calories just by engaging in daily activities while keeping you satisfied throughout the day.
Open-Faced Egg Sandwich
Two soft-boiled eggs are served on a toasted whole-wheat light English muffin with arugula or spinach, sliced tomato, and two tablespoons of reduced-fat spread/light butter, per Upton’s preference. With all of this plus a piece of fresh fruit on the side, she believes you’ll be ready to take on the day.
Eggs are mentioned by Upton as one of the top foods for weight loss. According to a study published in Hormone Research and Paediatrics, eating eggs for breakfast can help suppress a ravenous hunger and support robust weight loss. Due to the favorable shift in appetite hormones and the regulation of hunger satisfaction, a high-protein diet was found to be the most helpful for those wanting to lose weight.
Cereal with Cottage Cheese and Fruit
Instead of eating a bowl of plain cereal with milk, enhance your culinary palette and aid in weight loss by selecting healthier alternatives. Upton suggests a bowl of cottage cheese, cereal, and fruit consisting of three-quarters of a cup of low-fat cottage cheese, one-fourth of a cup of Grape-Nuts Fit cereal (which contains six grams of protein per two-thirds of a cup), and one cup of fresh berries.
Cottage cheese is an excellent source of low-calorie protein. Not only is cottage cheese ideal for adding protein to dishes (such as pancakes, smoothies, and salads), but it is also an excellent source of calcium and B-complex vitamins.
Oatmeal with Yogurt
According to the Harvard School of Public Health, oats should be high on your list of foods to eat when attempting to lose weight because they include unique antioxidants formed by phenolic compounds and phytoestrogens (plant-based chemicals found in oats). The anti-inflammatory and digestive calming properties of these antioxidants are attributable to their presence.
Upton recommends oatmeal with yogurt as a healthy breakfast for weight loss by combining one cup of oatmeal with one-half cup of non-fat or low-fat plain Greek yogurt and one cup of fresh or frozen (no added sugar) berries.
“I enjoy oats because of their high concentration of beta-glucan, a soluble fiber that helps you feel full and stabilizes your blood sugar,” she explains.