6 Scientific Breakfast Tips: To Speed Up Weight Loss
Starting your morning with a great breakfast can set you up for the day. The right fuel into your body will keep those hunger pangs at bay, boost your metabolism & improve concentration levels. Start your day the right way, kick cravings & speed up weight loss with these breakfast tips.
1. EGGS IN THE MORNING
Ditch the toast or bagel and instead scramble or poach two eggs. In a university study it was found that participants who ate two eggs in the morning lost 65% more weight over 2 months than those who ate a bagel, even though they are equal in calories. Eating eggs in the morning helps you feel more satisfied & less hungry by increasing your potent satiety hormone & reducing the hunger hormone ghrelin.
2. EMBRACE NUT BUTTER
Add a serving of peanut butter to your morning piece of brown toast. A study by the British journal of nutrition found that it could help you control cravings for up to 12 hours, helping you kick those mid-morning biscuits snacks.
3. HOT CROSS HEAVEN
Fruit buns for breakfast may actually be useful, studies have shown that dried fruit helps you feel fuller for longer. Women who ate 12 dried prunes at one sitting felt far fuller than when they ate same amount of calories in low fat biscuits, wow. This is due to the fibre & sugar alcohol found in prunes which helps to regulate your blood sugar levels.
4. THE WHITE SPOON EFFECT
Believe it or not a study from Oxford University has shown that food eaten from smaller, lighter coloured spoons is perceived to be sweeter & more than if eaten with a larger darker hued spoon. Use a small white enamel teaspoon for breakfast & you’ll eat your way into shape.
5. CHOOSE A BIGGER CEREAL
A team of researchers at Penn State University took some cereal and crushed it up to create four different sizes of flakes. They found that because the cereal was crushed into smaller pieces and was denser, people underestimated the calories they were consuming. So make sure you choose bigger cereal flakes and you’ll consume calories.
6. ALL ABOUT THAT PROTEIN
Eating a high protein breakfast can help control your appetite & stave off snack cravings right through to the evening according to a study by The American journal of clinical nutrition.