Are you starving yourself to lose weight? ... 5 good diet foods to eat in the morning

Eating a healthy breakfast in the morning helps maintain energy throughout the day and suppresses hunger, aiding in weight loss. Some studies have shown that people who regularly eat breakfast tend to lose and maintain weight more effectively.

 

A healthy and balanced breakfast should include a variety of foods that provide protein, complex carbohydrates, fiber, and healthy fats to promote satiety and boost energy. We explore foods that are nutrient-dense and increase fullness, which can help with long-term weight loss, as introduced by the American food and health media 'Eating Well.'

 

1. Raspberry

 

According to the United States Department of Agriculture (USDA), one cup of raspberries contains about 8 grams of dietary fiber. This is twice the amount found in one cup of strawberries and equivalent to half a cup of black beans. Dietary fiber increases satiety and also helps maintain digestive health. A study published in the Journal of Nutrition in 2019 found that among participants restricting calories, the group that consumed the most fiber lost more weight over a period of six months.

2. Oatmeal

 

Oatmeal is also a food rich in dietary fiber and can help maintain a feeling of fullness for a longer period. Consuming slowly digestible carbohydrates like oatmeal results in a less rapid increase in blood sugar levels compared to refined carbohydrates such as white bread, and consequently, it does not significantly raise insulin levels. Since insulin signals the remaining glucose to be converted into fat, maintaining low insulin levels and controlling blood sugar can help promote fat burning.

 

3. Yogurt

 

A report published in the New England Journal of Medicine in 2020 identified foods that promote weight loss, one of which is yogurt. The protein in yogurt provides a feeling of fullness and takes longer to digest than simple carbohydrates. For weight loss, adding fresh fruit to plain yogurt can enhance sweetness while reducing calorie and added sugar intake.

4. Peanut Butter

 

Peanut butter and other nut products are rich in nutrients that promote satiety, such as healthy fats, fiber, and protein. Nuts and nut butters tend to be high in calories, but their abundance of protein and fiber helps maintain a feeling of fullness for a longer period and can aid in weight loss. According to USDA data, two tablespoons of peanut butter contain less than 200 calories, with 8 grams of protein and 2.5 grams of fiber. Spreading a spoon or two of peanut butter on whole wheat bread or adding it to oatmeal for breakfast can provide a balanced meal.

5. Egg

 

Eggs are a representative protein food. Proteins provide a longer-lasting sense of fullness compared to carbohydrates and fats. According to a study published in 2020 in Environmental Research and Public Health, eating eggs for breakfast increases satiety and can reduce calorie intake at the next meal. Eggs are highly filling and can help suppress hunger when consumed with whole grains, fruits, and vegetables.

 

Jihaemi Reporter (pcraemi@kormedi.com)

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In the morning, for dieting, soy milk and sweet potatoes

It's not that I ate something; I just had a snack to prepare for the hike.

Fill it up, but don't skip breakfast and focus on your diet.

This is information introducing five good foods.

Except for raspberries, they are easy to obtain.

Please refer to the ingredients and have a healthy diet.

I will do it.