The best breakfast for weight loss has been revealed
Everyone knows breakfast is the most important meal of the day, but how do you make the most of it?
For some time, the benefits of consuming a protein rich breakfast have been documented. Better blood glucose regulation and higher ratings of fullness are significant reasons to enjoy dairy, eggs or fish at breakfast time.
Researchers from Tel Aviv University compared three different breakfast options, with each option having their protein come from a different food type.
Over the 12-week study period, which also included a larger breakfast and lunch followed by a smaller calorie-controlled dinner, dieters who consumed a dairy-based breakfast lost 7.6kg compared to 6.1kg for dieters in the other proteins group, and just 3.1kg for dieters in the high-carb group.
The study showed when it comes to weight loss, whey protein specifically found in dairy-rich breakfast options including Greek yoghurt, milk and protein powder, appeared to offer the added benefit of helping to suppress the hunger hormone ghrelin. Carbohydrate-rich meals like cereals, mueslis and toasts on the other hand causes a spike in blood sugar levels, which means participants were burning through their food faster and would feel hungry again sooner.
This does not mean that you need to ditch the toast and cereal completely. Rather, look for ways to boost your protein intake via dairy or eggs, both of which offer positive benefits when it comes to weight control.
For example, add an egg to your toast instead of peanut butter, or Greek yoghurt to your muesli instead of a flavoured yoghurt.
And as every study on breakfast foods finds, skip the fruit juice.
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