Skipping breakfast may be better than eating unhealthy breakfast foods in the morning.
However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.
1. Eggs
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel. Additionally, egg yolks contain lutein and zeaxanthin.
These antioxidants help prevent eye disorders like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health.
2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing. It made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs. The term "thermic effect" refers to the increase in metabolic rate that occurs after eating.
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Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1. What more, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk.
3. Coffee
Coffee is an amazing beverage to start your day. It's high in caffeine, which has been shown to improve mood, alertness and mental performance.
Even small amounts of caffeine can achieve these effects.
An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects. This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee strength.
Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.
In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.
4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers. It's made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol.
What more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect.
Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.
Though oats don't contain gluten, they're often processed in the same facilities as gluten-containing grains. Researchers have found that most oats are indeed contaminated with other grains, especially barley.
Therefore, people with celiac disease or gluten sensitivity should choose oats that have been certified as gluten-free. Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won't provide the benefits of a higher-protein breakfast.
To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.