What is the best and most beneficial breakfast for weight loss

For breakfast, you can choose high protein, low glycemic index foods with moderate dietary fiber, such as eggs, oatmeal, broccoli, etc., which can help control appetite and stabilize blood sugar. During weight loss, breakfast should avoid refined sugar and fried foods, while paying attention to total calorie intake.

1. Eggs

Eggs are rich in high-quality protein and lecithin, which can prolong satiety and reduce lunch consumption. The cooking method of boiled eggs or steamed egg custard can avoid additional oil intake. Leucine in proteins can also promote muscle synthesis and help maintain basal metabolic rate. People who are allergic to eggs need to switch to other sources of protein.

2. Oatmeal

Oatmeal contains soluble dietary fiber such as β - glucan, which forms gel in the gastrointestinal tract to delay sugar absorption. Choosing plain oats without additives and pairing them with chia seeds can increase the intake of omega-3 fatty acids. It should be noted that the glycemic index of ready to eat oatmeal is higher than that of steel cut oats that need to be cooked.

3. Greek yogurt

Skimmed Greek yogurt has twice the protein content of regular yogurt and contains probiotics to regulate gut microbiota. Can be paired with low sugar fruits such as blueberries to increase antioxidant content. Lactose intolerant individuals can choose plant-based yogurt as a substitute, but it is important to check the added sugar content.

4. broccoli

broccoli is rich in sulforaphane and vitamin K, and its low calorie and high fiber characteristics make it suitable as a breakfast vegetable. Blanching and then cold mixing or stir frying can retain more nutrients. The chromium element it contains may help improve insulin sensitivity, but individuals with thyroid dysfunction should not consume it excessively.

5. Whole wheat bread

True whole wheat bread should contain more than 50% whole wheat flour, providing B vitamins and magnesium elements. Paired with avocado can increase healthy fat intake and slow down carbohydrate digestion. Attention should be paid to distinguishing between dyed fake whole wheat products and checking whether whole wheat flour ranks first in the ingredient list.

It is recommended to have breakfast within 1 hour after waking up during weight loss, and the eating order can follow the principle of protein first and carbohydrates later. Taking a 15 minute walk after a meal can better control postprandial blood sugar fluctuations. Long term maintenance of balanced breakfast nutrition is more beneficial for weight management than extreme dieting, as sudden and significant reduction in calorie intake may lead to a decrease in basal metabolic rate. Regularly adjusting the types of breakfast ingredients can avoid nutritional monotony while maintaining the weight loss effect.