Thread: Breakfast for easy organic weight-loss

BREAKFAST FOR EASY ORGANIC WEIGHT-LOSS
Hey there, clink on any of these links for videos to some easy breakfast meals you can prepare everyday which helped me and speedily enhanced my weight-loss in 3weeks. Thank me later.
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Must have food supplements in order to begin your weight-loss journey;
1. Eggs
Eggs cooked up in any style are Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin. Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost. In order to achieve a rapid and an effective weight-loss breakfast meal, it is advised that you combine your eggs with a serving of your favourite veggies, for a highly nutritious and delicious breakfast.
For example, one study in 30 overweight women showed that eating eggs and veggies for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel. Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period.

2. Wheat Germ
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium. It's also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving. A study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain. Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.

3. Bananas
High in fiber but low in calories, bananas are great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning. One medium banana has just over 100 calories yet packs 3 grams of dietary fiber - knocking out up to 12% of your daily fiber needs in one shot.
Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don't digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.


4. Yogurt
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. Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

5. Smoothies
Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss. Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.
Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer. Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings. For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

6. Coffee
Some studies have found that your morning cup of joe could bring big weight loss benefits. Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning. According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown. Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period. Make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee's potential health-promoting properties.

7. Kiwis
High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile. They're also an excellent source of fiber - just one cup (177 grams) provides up to 21% of your daily needs. What's more, kiwis contain a specific type of fiber called pectin, which has been known to enhance feelings of fullness, decrease appetite and boost weight loss
They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily. Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

10. Green Tea
Take a look at the ingredients in almost any diet pill or fat-burning supplement and there's a good chance you'll spot GREEN TEA. Green tea has been studied extensively for its metabolism and fat-burning capacities. For instance, one small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes
There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.
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11. Chia Seeds
Tiny but powerful, chia seeds are an excellent breakfast supplement. They're high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer. They're also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger.
Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar. Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favourite berries. Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

12. Oatmeal
Oatmeal is a healthy and delicious breakfast option, especially if you're looking to lose weights. Oat are low in calories but high in fiber and protein - two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health
Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite. Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.

13. Flaxseeds
Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut. Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss.
Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control. Flaxseeds are versatile and easy to enjoy. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fiber intake.

The Bottom Line
Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss.
Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals.
Keep in mind that following a weight loss diet doesn't just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help lose weight quickly.