Eggs
Eggs cannot be ignored in your breakfast because they are very rich in protein, providing many essential vitamins and minerals such as selenium, vitamin B2... Due to their high protein content and fat-free, breakfast with eggs will help people who lose weight not feel cravings, hunger, and speed up the burning of excess fat.
In fact, there was a survey of 152 adults who ate breakfast with bread and eggs. They increased their weight loss ability by 65% compared to people who did not choose breakfast, in addition, up to 34% of people reduced their waist measurements after 8 weeks of implementation.
Oats
Do you want a weight loss breakfast with fiber-rich, low-calorie and high-protein foods? Then oatmeal is a perfect choice, this type of food is also recommended by nutrition experts for people to lose weight.
Oatmeal contains a lot of fiber, beta-glucan increases satiety, helps the immune system and cardiovascular system to be healthier.
Wheat sprouts
Wheat germ contains a lot of fiber, vitamins and minerals that are important to human health. The fiber content in 28g of wheat germ is 4g, choosing this food for breakfast will help you lose weight quickly.
In addition, wheat germ also helps the body balance blood sugar after eating, suitable for people with diabetes.
Bananas
If breakfast with cereal makes you feel anorexic, then change to bananas. This fruit is not only low in calories and rich in fiber, but also reduces the common sweet cravings in people who are losing weight.
On average, a large banana contains about 100kcal, 4 - 5g of fiber. Thus, one banana has met 15% of the fiber the body needs. Use it for breakfast to lose weight without feeling hungry.
Yogurt
Yogurt is a perfect choice for a healthy weight loss breakfast menu for you. Moreover, yogurt also contains many nutrients that are good for the heart and digestive system, beneficial bacteria will strengthen the immune system against pathogens.
Regarding the weight loss effect of eating yogurt in the morning, a study on 20 women was conducted. The results showed that these subjects reduced feelings of hunger and reduced 100 kcal of food consumption each day. For those who want to maintain their current weight, eating yogurt regularly will support you.
Smoothie
Smoothies are a nutritious breakfast that is extremely convenient and suitable for many busy people. Moreover, you can customize the smoothies you like to use more such as fruit smoothies, vegetable smoothies.
Smoothies for breakfast provide more fiber and energy, helping you feel fuller. Add flaxseed, protein milk powder... to make breakfast more energy-rich.
Green tea
Green tea is a component in many products that support weight loss and burn excess fat, so don't forget to drink a glass of green tea in your breakfast. Green tea contains many vitamins and nutrients that help speed up metabolism and burn excess fat.
A study conducted on 23 people who drank green tea every day showed that fat burning ability increased by up to 17%.
