You’ve probably heard the well-worn statement—breakfast is the most important meal of the day. While this cliche might have caused grumbling in your elementary school days as you shoveled in the last mouthful of dreaded scrambled eggs, it is a claim supported by decades of research. According to a study conducted by the American Diabetes Association, skipping breakfast results in blood glucose spikes and can disrupt your circadian rhythm. The circadian rhythm is a biological clock that controls when your body feels alert or tired. Skipping breakfast can throw off your inner clock, and will probably prompt you to double your caloric intake during dinner.
Therefore, even if you’re trying to lose weight, you should still make time for breakfast. Your first meal of the day will set the tone for any upcoming sugar cravings and keep you feeling full throughout the day, thus allowing you to minimize your snack and caloric intake. Here are 6 quick, easy and healthy foods that will jumpstart your day the right way.
From sunnyside up to scrambled, there are countless ways to enjoy your eggs—and countless reasons why you should be making eggs a part of your daily breakfast routine. Eggs are an amazingly rich source of protein and provide the body with several important vitamins and minerals. Due to their high nutritional content, eggs are known to decrease hunger and appetite throughout the day—a great way to complement your weight loss program.
2. Shakes and Smoothies
If you’re used to skipping breakfast, starting your morning with a shake or smoothie can really give you a nutritional boost. Custom supplements or other meal replacements boast multiple benefits such as low calorie count, high protein content and time-saving format. For the best way to enjoy these meal replacement drinks, try pairing them with a healthy snack like fruit or granola. Additionally, pay a visit to your nearest supplements wholesaler to determine with nutrients work best with your body’s needs.
Yogurt is a fairly new breakfast phenomenon, first gaining popularity in the 1980s. This creamy dairy product is high in protein, decreasing your food intake throughout the day. Moreover, in the past few years, Greek yogurt has really taken over the market. In fact, according to Food Navigator, Greek yogurt made up only one percent of the U.S. yogurt market in 2007 but currently makes up to 50 percent. That’s an astronomical growth in a little over a decade.
There are countless studies preaching the benefits of adding nuts into your diet. For example, a 2013 study found that adding nuts to a Mediterranean diet significantly decreased waist circumference. Nuts like almonds or cashews provide heart-healthy fats, proteins and fiber. Integrating them into a healthy breakfast like yogurt, granola or fruit, could increase weight loss.
Caffeine-lovers rejoice! Multiple studies have determined that a dose of 38-400 mg of coffee per day can improve mood and alertness. Coffee also has additional benefits aside from its spike of caffeine. It can also increase metabolism and fat burning properties; while also reducing inflation and decreasing the risk of diabetes.
Oatmeal is a super easy breakfast for anyone longing for a hearty helping of grains in the morning. It contains high amounts of fiber that promotes feelings of fullness and reduces cholesterol. Oatmeal is also rich in vitamins, minerals and antioxidants—all of which boost heart health.
Starting your day with a filling and hearty breakfast is imperative for weight loss and healthy life choices. Fueling your body with protein and nutrients in the morning can help curb cravings that may arise throughout the day. But remember, healthy lifestyle choices shouldn’t end before noon—keep the good decisions going by making healthy food choices with your snacks, lunch and dinner.