1. EGGS
If a lack of discipline is hampering your attempts to lose weight, a high-protein breakfast might be exactly what you need. New research from the University of Missouri suggests that eating a protein-rich breakfast such as eggs could help you to resist the temptation to indulge in unhealthy snacks later in the day.
Participants in the study were fed breakfasts variously low and high in protein and then monitored using functional magnetic resonance imaging (fMRI) scanning. The results found that the brain signals that trigger food motivation and reward-driven eating behaviour were significantly reduced in the participants who had eaten the high-protein breakfast, making them less likely to crave instant gratification from foods high in salt, fat or sugar. In addition, the study found that eating the protein-rich breakfast helped to boost the participants’ fullness levels and reduce the hunger pangs they felt throughout the day.
2. SMOOTHIES
A great way to combine loads of beneficial ingredients into one quick to make and tasty breakfast treat, smoothies should be a staple morning meal of anyone who wants to lose weight. Try combining the following ingredients for a fuity fat loss smoothie that's full of the good stuff:
- 4 slices of pineapple
- 1 kiwi fruit, peeled and sliced
- 250ml natural yoghurt
- 2tbsp coconut oil
- 1tbsp flaxseeds
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Ingredient breakdown
Eggs
The protein found in eggs has the highest biological value – a measure of how readily your cells can use it for protein synthesis – of any food, including many meats. Eggs are also rich in many essential vitamins and minerals.
Pineapple
Packed with fibre, this fruit keeps you full for longer without contributing masses of calories.
Kiwi fruit
Each kiwi fruit has 3g of fibre, which fills you up and helps prevent the blood sugar spikes that encourage snacking.
Flaxseeds
The alpha-linolenic acid in flaxseeds help the body to process carbs rather than store them as fat.
Natural yoghurt
The calcium in yoghurt discourages the storage of fat by helping it pass through the body undigested.
Coconut oil
This oil is rich in lauric acid, a fatty acid that promotes fat-burning and reduces overall food intake by leaving you full for longer.
