If you want to lose weight, you aren’t alone. More than half of Americans want to lose weight, according to Gallup. This goal inspires people to take action in a wide range of ways, from increasing exercise to changing diets.
One thing many people do is skip breakfast in order to lower their calorie intake. While it may look like an incredible idea for weight loss, research proves otherwise. In fact, eating a large breakfast followed by smaller meals throughout the day is the best method for losing weight.
A new study in The Journal of Nutrition investigated the relationship between the frequency and timing of meals and changes in body mass index (BMI). The study found that “eating less frequently, not snacking, eating breakfast and eating the largest meal first thing in the morning may be effective methods of preventing long-term weight gain.”
“When you eat, it matters,” says Registered Dietitian and Nutritionist Dawn Jackson Blatner. “The best way to eat for energy and weight is to eat a large breakfast, small lunch and light dinner because it mimics our daily activities.”
Blatner explains that people are normally most active early in the day and so need the most fuel at that time. They slow down as the day progresses, and at dinner they need less fuel.
“But it’s not just about eating whatever it is in the morning,” she warns. “It’s important to choose nutrient-dense foods to properly fuel your day.”
Blatner provides three tips for making a healthy breakfast that will energize you and support your weight loss goals:
1. Fruits and vegetables
Whet your appetite and supply your body with essential vitamins by eating a rainbow of colourful vegetables and fruits. Try shopping at the farmers market for locally sourced, seasonal produce. A fast frittata with eggs and chopped greens or a bowl of smoothie topped with fresh fruit will be satisfying. If fresh produce is not available, frozen has optimal nutrition so it is a smart alternative.
2. Whole grains
Make whole grains a part of your breakfast and you will feel full longer. Oatmeal is a classic whole grain breakfast choice. Use whole wheat pancake mix to whip up some flapjacks. Bake muffins with wheat flour. Make cornbread with whole corn flour. When shopping for cereal or other breakfast products, check the label to ensure they’re produced from whole grains.
3. Proteins
Eggs are an incredible source of protein and nutrients for breakfast, but not all eggs are created equal. Swap regular eggs for Eggland’s Best Eggs, and you get great taste and superior nutritional benefits with 10 times more vitamin E, six times more vitamin D, more than double the omega-3s, more than twice the vitamins B12 and 25 percent less saturated fat.
Out of time in the morning? Try the Make Ahead Breakfast Bowl which can be frozen and popped in the microwave in minutes for a satisfying start to your day.
Make Breakfast Bowls in Advance
Ingredients:
Eggland’s 12 Best Eggs (large)
2 pounds Yukon gold potatoes, cut into 1-inch cubes
1 green bell pepper, seeds removed and cut into 1-inch pieces
1 onion, chopped
1/4 cup extra virgin olive oil
1 tablespoon seasoned salt
salt and freshly ground black pepper, to taste
2 cups grated cheddar cheese
3 green onions, chopped
toppings: tortilla chips, salsa, avocado
6 individually sized containers with lids
Preparation:
Preheat oven to 425 degrees Fahrenheit.
On a large baking sheet, place the potatoes, peppers and onions in a single layer. Drizzle with olive oil and sprinkle with seasoned salt and black pepper. Stir until evenly coated.
Bake for about 30-40 minutes or until the potatoes are golden brown and tender, stirring and rotating the pan midway through cooking.
Meanwhile, crack Eggland’s Best eggs into a large bowl, season with salt and pepper and beat thoroughly.
Heat a large skillet over medium heat then spray with nonstick cooking spray and add the eggs.
Stir until the eggs are just barely set and still barely shiny, then remove to a plate and set aside.
Divide the potatoes and scrambled eggs evenly amongst the bowls and set aside to cool.
Once cool, sprinkle with cheese and chives then cover and refrigerate. Freeze any uneaten portions within three days.
To reheat from frozen: microwave for 1 1/2 minutes then stir and continue microwaving until food is reheated, stirring between intervals. Sprinkle with optional toppings and serve.
Tip: Store in a microwave safe container with a lid so this bowl is prepared to be reheated and used.
Article Provided by BPT
