That’s the finding of a recent study from the University of Missouri in Columbia, which found that eating breakfast triggered women’s brains to release dopamine, a feel-good chemical that helps to control impulses.
The researchers put a group of overweight women between the ages of 18 and 20 who regularly skipped breakfast through a series of diet tests.
We’ve ranked these muscle-building foods from those with the least to most protein—they’re all terrific, but #1 will help tone your arms, legs, chest and butt fast. Packed with soluble fiber—a powerful belly fat fighter—beans will not only fill you up for hours but also help slim you down. While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: salt and peanuts.
Many brands of bacon contain nitrates, a preservative that interferes with the body’s natural ability to process sugar, which increases the risk for diabetes.
Less trendy than it’s dairy aisle cousin, Greek yogurt, cottage cheese is often overlooked as a healthy breakfast option. If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, peppers and mushrooms) to your eggs. Protein powder is the most versatile and nutrient-dense source of the muscle-builder nutrient, earning it a top spot on our list. To rank each fruit and veggie, we looked at their fiber and sugar counts, granting points to produce packed with fiber and deducting points from those with more sugar than fiber.
Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat.
Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Registered dietitian Isabel Smith loves spicing up her morning meal—and with good reason: “Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, ” she explains. Starting the day with cooked or raw veggies is a great way to ensure you get a health dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN “Whether in a smoothie, an omelette or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato and onions are loaded with fiber, a nutrient that will help keep full throughout your busy morning hours,” explains Mills.
Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Avocados—one of the best weight loss foods on the planet— contain nearly 20 vitamins and minerals in every serving, says Mckittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. This cereal employs wheat bran to up its fiber count and freeze-dried strawberries for some natural sweetness. Steel cut oats are higher in fiber and have a lower glycemic index than other oat varieties, which helps keep bellies full and satisfied hours after eating. Ten grams of heart-healthy, belly-filling fiber goes a long way toward making up for the higher-than-ideal sugar content of these hearty clusters. This healthy cereal is made with just whole-grain wheat and wheat bran—a base crying out for fresh fruit like berries and bananas. Though this trendy ancient grain isn’t traditionally thought of as a breakfast food, eating it in the A.M can help start your day off right. On average, large commercially prepared muffins have 521 calories and 22 grams of waist-widening fat—and with 400 calories and 15 grams of fat, homemade varieties don’t fare much better.
Outside of green vegetables, you’ll find very few foods that pack 8 grams of fiber into 100 calories. Not all breads are carb bombs waiting to shatter your weight loss goals, and sprouted grain toast is the very best example of that. Unlike the other categories on this list, we’ve ranked the things here by their versatility and overall nutrition and health benefits. Piperine, the powerful compound that gives black pepper its characteristic heat and taste, has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles.
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Not only does it taste great, but studies show that cinnamon may help ward off the accumulation of belly fat. A mere tablespoon of these ultra-powerful seeds serves up nearly three grams of belly-filling fiber for just 55 calories. What smells like an exotic vacation and can shrink your waist faster than almost any other food? When you’re faced with morning madness, the easiest path to a healthy breakfast is often a cereal box.
A serving of this cereal provides just about half of the fiber you need for the entire day. Chriszt advocates looking carefully at nutrition labels to make sure that the grains in the cereals you eat are whole grains, not processed, and that they are at or near the beginning of the ingredients list.
Unfrosted wheat bites may strike you as a bit dull, but think of this cereal as an opportunity to build a healthy breakfast. Kashi GoLean has an unusually high amount of protein for a high-fiber cereal thanks to the addition of soy protein to the mix — a combination that could help you feel full longer. This patented mix of whole grains includes psyllium seed husks along with wheat bran and oat bran.
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Wake Forest Baptist Medical Center researchers found that for every 10-gram increase in soluble fiber consumed daily, study participant’s belly fat reduced by 3.7 percent over five years.

This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that down-regulates fat genes. Choline, also found in lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook. However, if you stick with the nitrate-free variety, bacon can be healthy, slimming part of your morning meal. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Use it to make a smoothie or protein shake, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mix—the options are truly endless. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on-the-go.
Not only are they “rich in heart-healthy antioxidants, they also provide a generous amount of satiating fiber and vitamins C and K,” says Torey Armul, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a “Western diet.” Moreover, the researchers noted that the cherry consumption had profound ability to alter the expression of fat genes. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Thanks to the veggies’ high vitamin C content, eating them can help burn stored fat and convert carbs into fuel. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation. It’s also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.
Avocados are also a good source of fiber and fat, both of which keep you feeling fuller longer, she adds.
While standard steel-cut oats take longer to cook than most other varieties, this pre-cooked, cane sugar-sweetened variety comes in a convenient grab-and-go box and is ready to eat in just minutes. This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. This cereal not only tastes delicious with milk, but also makes a sweet, crunchy addition to plain Greek yogurt.
He suggests pairing oatmeal with blueberries, walnuts and milk for a filling, nutrient-rich morning meal. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, Wheat ’n Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats. Then, to come to our final ranking, we axed points from the products that carried a high amounts of fat.
For just 100 calories, they provide 19 grams of whole grain, 5 grams of fiber and 5 grams of protein to keep you feeling fuller, longer,” says Bannan.
You can add the cooked grain to an omelet along with tomatoes, spinach, onions (a veggie that torches stored fat) and a sprinkle of cumin. Ironically, if you want to avoid getting a muffin top, switching to VitaTops Wild Blueberry Muffin Tops is your best bet. This nutrient-dense bread is loaded with folate-filled lentils, protein and good-for-you grains and seeds like barley and millet. Foods that had multiple uses earned extra points, as did things that have been shown to supercharge weight loss efforts. And recent animal studies have found that the compound may also have the ability to block the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels.
She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice.
Not to mention, flaxseeds are the richest plant source of omega-3 fats, which help reduce inflammation, ward off mood swings and help prevent heart disease and diabetes. But when it comes to nutrition, the choices in the cereal aisle don’t stack up evenly.
To get the real scoop, you need to scan the ingredients and nutrition facts label for sneaky sugar sources and hidden processed ingredients. It also contains a natural food dye, annatto, made from the outer coat of the seed of a tropical shrub.
It contains just two ingredients: whole wheat and bran, which makes it a great one to have in your pantry as part of your breakfast rotation. Psyllium is available as a fiber supplement that’s added to beverages to meet daily fiber needs and often recommended to keep you regular.
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Blood samples showed that eating breakfast resulted in higher dopamine levels, and the questionnaires the women filled out indicated that when they ate breakfast, they had fewer food cravings later in the day.
To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa (we like Newman’s Own Mild) and Colby-Jack cheese.
Nutritionist and personal trainer Kristin Reisingersuggests using the healthy fat in an AM smoothie. One test panelist, Morgan Minor, made its egg hash her go-to breakfast, and after just 3 weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! To create a healthy, filling parfet, top plain Greek yogurt with berries, chia seeds and canned pumpkin.” It also makes for a satiety-boosting smoothie addition. Nutritionist Jennifer Neily, MS, RDN, LD, FAND, says adding between 20-30 grams of protein at breakfast can aid weight loss, and tells us that nitrite-free Canadian bacon is an option she regularly suggests.

Bonus: The meat is a primo source of DHA omega-3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing. Or follow Lauren Minchen RD’s lead and add a scoop into unsweetened coconut yogurt and top the duo off with some fresh fruit. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Studies also indicate that vitamin C helps muscles process a fatty acid called carnitine that’s essential to muscle growth and recovery. Better yet, a study among athletes by the Universidad Politecnica de Cartagena in Spain found watermelon juice to help reduce the level of muscle soreness — that’s great news for any Eat This, Not That!
These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you’ll stay satiated until lunch. In fact, just one 7-inch homemade waffle made with traditional ingredients like eggs, flour, milk, oil, sugar and vanilla, has about 220 calories and a quarter of the day’s fat. These lightened-up English Muffins taste nearly identical to the original, higher-cal variety, making them an unbeatable foundation for breakfast sandwiches. To boost the flavor of her slices, Moore likes to top hers with smashed avocado and smoked salmon—two other foods that made this best breakfast food list! Season your omelets, breakfast sandwiches and avocado toast with a few grinds; your waist will thank you. If juicing isn’t you thing, add ginger root to smoothie, pancake, muffin or oatmeal recipes.
They make a welcome crunchy addition to smoothies, yogurt, oatmeal or toast topped with avocado or nut butter, says McKittrick. The tropical fat is filled with the medium-chain saturated fat lauric acid, which converts into energy more easily than other types of fat, ultimately aiding weight loss. You know you need to skip brands with added chocolate chips, marshmallows, and fake fruity-Os, but picking the best of the best seemingly healthy cereals can be a confusing chore. Add volume to your healthy breakfast and up the nutrition and flavor with berries, cut or dried fruit, or a small serving of nuts. If eating a very high-fiber cereal is one of your nutrition goals, start with a lower-fiber cereal and gradually work your way up over the course of a few weeks while increasing fiber at other times during the day. Rather than opting for a frosted mini-wheat variety, which adds sugar and subtracts some fiber and protein, get sweetness by slicing in half a banana or sprinkling on a tablespoon of raisins or a dash of cinnamon, which adds flavor and may help control blood-sugar spikes. Join the conversation!Free NewslettersPersonalized tips and information to get and stay healthier every day. The most important thing you need to focus on is your diet plan if you really want to lose some kilos. Marisa Moore, RDN, suggests topping the protein-filled dairy with with fresh basil, grape tomatoes, black pepper and a drizzle of extra virgin olive oil.
Add them to cereal, oatmeal, weight loss smoothies, shakes, mash them onto peanut butter toast, or nosh on them plain. A mere quarter-cup of chopped peppers—about what you’d add to an omelet—provides 150 percent of the day’s recommended intake. Save calories and time behind the stove by digging into these store-bought waffles instead. White likes to smear his with almond butter for a meal that’s filled with complex carbs, filling fiber, heart-healthy omega 3s, protein and energizing B-vitamins. This will prevent boredom and give you different flavors, textures, and nutrition to choose from.
White tea’s combination of caffeine and epigallocatechin-3-gallate (EGCG) shrinks your fat cells. Adding protein such as greek yogurt can keep blood sugar levels stable longer and ward off hunger,” explains McKittrick.
It is very filling, which helps keep appetite and portions under control as the day goes on,” she says. They pack 30 grams of whole grains per serving and are made with superfood ingredients like quinoa, millet and amaranth, a gluten-free fiber-packed pseudograin. Your breakfast should contain all the necessary vitamins, minerals, fibre, carbohydrates and other nutrients and at the same time should not add to your weight. See for yourself on The 7-Day Flat-Belly Tea Cleanse—test panelists lost 10 pounds in one week! Smith suggests using it to grease your egg’s frying pan or adding a teaspoon or two into a smoothie. Carefully flip when bubbles form in the middle of the pancake or if the edges start looking stiff.
There are a good number of Indian breakfast options which can help you to lose those pounds. Many types of cereals are available in the market and it is important to choose the healthy ones. BoredFastfood is a collector inspiration channel only and we really appreciate the hard working of origin blogger[s]. Fry it up in very less oil on a non-stick pan and enjoy a nutrient filled hearty breakfast.

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