Finding time to have breakfast is hard but, having a healthy, balanced morning meal is even harder. So, if you’re trying to drop some kilos, there are certain foods you need to add to your diet.
According to a report by The Centers for Disease Control and Prevention, most people don’t eat as much whole grains and vegetables as they should. This however, doesn’t require you to make radical dietary changes. All you need to do is make a few strategic switches to fill those nutritional gaps starting with breakfast. Try to switch the following five ingredients in the the most important meal of the day – breakfast and within a few weeks you’ll start to see the kilos drop.
1. No more store-bought smoothies
Swap store-bought smoothies for a homemade smoothies which you can pack with fresh fruit and veggies, milk, nut butter and superfoods. By doing this, you’ll be eating less sugar and fewer calories with loads of fibre. The good dose of fibre also helps keep you fuller for longer.
2. No more non-fat yoghurt
Swap non-fat yoghurt for low-fat Greek yoghurt and top it up with raw nuts and berries. Greek yoghurt contains almost double the protein of regular yoghurt. Furthermore, if you add fibre and fresh berries, you’ll be having at least 12 g less of added sugar.
3. No more cheesy two-egg omelettes
Swap a two-egg omelette with cheese for an avocado and veggie omelette with one egg or three egg whites. This way,
you’ll fill up on more protein while being cholesterol-conscious. Three egg whites have almost 10 g of protein compared to 6.3 g for one whole egg. What’s more, you can easily sneak veggies such as spinach, mushroom and bell pepper into your omelette. In fact, you’ll get healthy fat from the avocado, unlike cheddar cheese saving a significant amount of calories.
4. No more fried egg on toast
Swap a fried egg on a toasted English muffin for a boiled egg and avocado on a sprouted whole-grain English muffin. Boiling eggs instead of frying them eliminates artery-clogging saturated fats. Sprouted whole grains are loaded with fibre, protein and micro nutrients such as folate, vitamin C and essential fatty acids. Furthermore, they have fewer carbs. If you can’t find sprouted, then just go for whole-grain. Also, try to add a quarter avocado so you can feel more satisfied.
5. No more pre-packaged oatmeal
Swap pre-packed oatmeal for homemade oatmeal. All you need to do is blend rolled oats with coconut milk and whey protein powder. Top this up with sliced apple and a sprinkling of cinnamon. This will help you ditch the added sugars of pre-packed stuff. Furthermore, adding protein powder displaces some of the oatmeal, trading quick-burning carbs in for slow-burning protein.
Try these few changes to and let us know how it goes.