Weight loss diet: Eat this for breakfast to lose weight and lower obesity risk
They say breakfast is the most important meal of the day, but when it comes to losing weight it can be the most stressful, with dieters not wanting to start off their day with a poor choice. However, there are some popular foods that when eaten at breakfast can lead to weight loss. Yoghurt has been found to help speed up weight loss results and reduce the risk of obesity, which is currently a big issue in the UK. How does yoghurt aid weight loss? Rich in protein, yoghurt is an excellent addition to a weight loss diet. Eating a diet packed with protein has been proven to help speed up weight loss results, with slimmers known to lose over 100 calories per day.
Protein is a very essential nutrient. If people don’t get enough through their diet, health and body composition suffer.
It is one of the main building blocks of the body, used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters and various tiny molecules that serve many important functions.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
The most important contribution of protein to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake.
According to Healthline.com, Greek yogurt in particular is an ideal weight loss breakfast food, as it delivers a hearty chunk of protein in every serving.
One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.
Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt.
How should yoghurt be added to a diet?
Slimmers could try combing one cup (285 grams) of plain Greek yoghurt with some mixed fruit, such as berries which are super tasty, but low in calories – an essential for losing weight.
For an even more nutritious breakfast, dieters can sprinkle some chia seeds, wheat germ or chopped nuts on top, which not only contribute to weight loss but are also great for the skin.
Additionally, slimmers could add some slices of banana to their morning yoghurt.
High in fibre, the delicious fruit has also been shown to help weight loss results.
While bananas do contain more calories than say most citrus fruits, like grapefruit, they do have a lot of other nutrients.
One medium banana has just over 100 calories, yet contains three grams of dietary fibre, this works out to about 12 per cent of one’s daily fibre needs.
Soluble fibre, which is found in fruit, vegetables, oats and pulses, helps to slow down the rate at which carbohydrates are absorbed by the body and can help to lower cholesterol.