Are you a breakfast lover in search of some easy healthy breakfast ideas to help you lose weight this year? You’re not alone. Many men & women are breaking away from the traditional morning meals most of us grew up on and are replacing them with much healthier food choices. This article presents 5 simple tips plus 1 more added as a bonus that you can use today to get the results you want.
But before we get started, I want to give you my top recommendation to begin your day in a way that's very healthy for you.
How to Kick Start Your Day for Healthy Weight Loss Results
Before you prepare or eat any solid foods for breakfast, drink a nice ice-cold 8 oz. glass or cup of water. This is my number one recommendation for super easy weight loss, because it requires very little effort on your part. Not only is it a very refreshing way to start your day and hydrate your system, but the real reason you want to do this is ... it allows you to cut back on your calorie intake at the beginning of your day with very little resistance. Water is very filling and it gives you time to think about how hungry you really are (if you're hungry at all) before you start eating. Drinking ice-cold water also causes your body to burn calories by bringing the cold water up to your body's temperature.
From personal experience, casually drinking a glass of cold water first thing in the morning makes it extremely difficult to overeat at breakfast. I usually drink 18 - 20 oz. of cold water when I go to the kitchen. Doing this allows me to comfortably delay eating my first meal of the day by at least 1.5 - 2 hours.
1. Eat Fruits that Are Low on the Glycemic Index
Eating fresh fruit is an excellent choice for people who want to eat a healthy breakfast. Fruits that have a Glycemic Index range below 55 are the way to go for people who want to lose weight. Low GI fruits slowly release glucose (sugar) into your blood stream and allow you to keep up your energy levels over a longer time period. Because of the slow release of sugar into the body, you will be able to avoid those food cravings that have you wanting to eat between meals. So for breakfast I would stick with apples, cherries, grapefruit, peaches and plums.
2. Eat Good Sources of Protein Rich Foods
Have some protein rich foods for breakfast instead of cereal and juice when you're trying to lose weight. When compared to other nutrients, proteins are widely known for their ability to make you feel fuller for a longer time. This feeling of satiety helps you to reduce your calorie intake in a healthy way and in turn helps you lose weight. So go ahead and have some chicken breast, tuna, wild salmon, or lean cuts of beef. If you don't eat meat, some good sources of non-animal proteins are whole eggs, Quinoa and Greek yogurt (just check the nutritional data on the food label to be sure you're eating one that's actually healthy for you).
3. Just Say No to Bacon, Sausage and Breakfast Breads
Many of us, myself included, grew up loving bacon, sausage and breakfast breads like buttered biscuits or toast in the morning. But that doesn't mean that you have to eat them now -- especially when you're trying to live a healthier lifestyle. Bacon and sausage made from pork are highly processed foods that are fairly high in saturated fat, sodium and nitrates. Not only can they expand your waistline, they can also increase your risk factors for high blood pressure, certain types of cancer, heart disease and stroke. Biscuits, bagels, muffins and even toast are highly processed grains that offer very little nutritional value (if any) and are rich in carbohydrates, which you will need to cut back on if you ever hope to get rid of those extra pounds.
Have a Healthy Vegetable Protein Smoothie for Breakfast
4. Ditch the Fruit Juices and Other So-Called "Healthy" Drinks!
Although fruit juice tastes good and the beverage companies market them and other drinks as being good for you, it doesn't mean that you should actually drink the stuff! Most juices and
so-called "healthy" beverages are filled with sugar or artificial sweeteners that can cause your blood glucose levels to spike. The spike in glucose levels will boost your insulin levels, which in turn will prevent you from burning fat! My advice: stick with water, green tea or a real fruit & protein smoothie.
5. Have Some Veggies for Breakfast
Not just any vegetables, but super vegetables known as Cruciferae (new Latin for "cross bearing") or crucifers. cruciferous vegetables like Broccoli, Brussels Sprouts, Bok Choy, Cabbage, Cauliflower, Collard Greens & Kale are rich in vitamin C, nutrients, soluble fiber, antioxidants and cancer fighting phytochemicals. They also help your body fight the effects of xenoestrogens and can assist with losing stubborn belly fat. So go ahead and have some crucifers for breakfast. Not only are they naturally good for you, they can also slim you down.
But what can you eat when you have to rush off to work, go to class or drop your kids off at school?
2 Quick, Easy and Healthy Breakfast Options When You Just Don't Have the Time
You want to eat a healthy breakfast, but don't have enough time to sit down and eat. Here are 2 excellent choices that are quick, easy and healthy:
- Make a fruit and protein smoothie made using frozen berries (strawberries & blueberries are great choices for this type of smoothie), unsweetened coconut milk or Lifeway Organic Kefir (low-fat) blended together with a high-quality whey protein.
- Pack 2 hard-boiled eggs, half a grapefruit, an orange, a handful (no more than 20 – 23) of raw nuts like walnuts, almonds or pecans and some celery or carrot sticks.
You Don't Have to Take My Word on This
Mike Geary, a certified nutrition specialist/ certified personal trainer and author of the popular Truth About Abs program, also recommends you eat good sources of proteins and healthy fats for breakfast. Foods like whole eggs, veggies (both of which I've recommended in this article), grass-fed meats and avocados are what he recommends for burning excess fat. Mike says these foods increase a hormone in the body known as PYY or Peptide YY that controls your appetite and signals you when to stop eating. PYY also increases leptin sensitivity, which keeps your metabolism in high gear.
From what you’ve read so far, I hope you realize that the easy healthy breakfast ideas presented in this article can help you lose those unwanted extra pounds. It may take a little while for you to adapt to some of these recommendations, but you can do it.