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Eating
a morning meal is a healthy habit for everyone, and it’s especially important
if you're watching your weight or trying to lose
weight.
While
it sounds counterintuitive to lose
weight by eating, the truth is we need fuel. Eating the right fuel
will help us burn energy better and feel more energetic.
But
why eat breakfast? Is it really necessary? You might consider yourself one of
those people who don’t need to eat within an hour or two of getting up.
Well,
research has proven that regular breakfast eaters are leaner than people who
skip breakfast.
Even
more than that, dieters are more successful at losing
weight and keeping it off when they eat breakfast.
Breakfast
literally means “break fast”, or breaking your nightly fast. When you don’t eat
in the morning, your metabolism stays in reserve mode.
Your
body thinks it needs to conserve energy, hang onto fat and calories, and keep
you protected from lean times.
People
who eat breakfast on a regular basis get more of the important nutrients, like
fiber and vitamins.
Bottom
line: if you want
to be healthy, fit, maintain a healthy weight, or lose weight, eat breakfast!
And
I have another surprise for you...
Have a bigger
breakfast
Yes,
not only am I suggesting that you eat breakfast, I’m recommending that you eat
a big breakfast.
It’s
not just to make your mom and grandma feel good and not worry about you.
Science
has shown us that eating a larger morning meal means more calories at the time,
but it also results in more efficient weight
loss.
In
a recent weight
loss
study, one group of people ate 700 calories at breakfast, 500 calories at
lunch, and 200 calories at dinner.
So,
they ate their biggest meal early and ate less for lunch, and then even less
for dinner.
The
other group went the opposite way, and ate 200 calories at breakfast, 500
calories at lunch, and 700 calories at dinner.
The
two groups kept this up for 12 weeks. Notice this was a reduced calories diet,
and both groups ate the same amount of calories, just arranged differently
throughout the day.
After
the 12 weeks, they weighed in. The first group who ate big in the morning and
small in the evening had lost two and a half times more weight than the other
group.
It’s
amazing that you can affect your weight
loss
results so much by when you eat your calories.
Our
metabolisms are most efficient in the a.m. so that’s when we can eat more and
burn more of it.
So,
if you eat a big breakfast, you can fill up on protein and foods that will give
you energy and help you fill full, so you don’t eat unhealthy
food
throughout the day.
You
can also use fruit to get really full while not eating as many calories, so you
could have a large breakfast and feel full clear through lunch.
This
information also tells us that if we have a big dinner, we’re burning those
calories much slower.
That’s
why late night snacking is really bad for our waistline—not only are we eating
late, but we’re probably eating high calorie foods that aren’t healthy.
Having
a big breakfast can help switch your appetite around so you’re eating to fuel
your day, instead of eating late to fuel weight gain.
But
what breakfast will really help you accelerate your weight
loss?
The Best Breakfast
for Weight Loss: two eggs, black beans, chopped tomatoes or salsa, and an
avocado
For
this breakfast, you can cook the eggs any way you like: fried, scrambled, or
hard boiled.
A
delicious way to eat this breakfast is an Southwestern omelet filled with black
beans, salsa, and a little cheese. Top with the
avocado
for healthy fat.
You
might mix the black beans with the eggs, or just the salsa and avocado.
And
you can actually add in a piece of fruit, or save that for a mid-morning snack.
Remember,
eating a bigger breakfast is perfectly okay. You’ll have more energy for the
day, have a clearer head, and won’t be hungry.
Then
you can have a smaller lunch, and even smaller dinner, and lose
weight!
On
this meal plan, you’ll wake up hungry and ready to fill up on a healthy protein
breakfast that will keep your metabolism running fast.
You
don’t have to take my word that this weight-loss
breakfast
works; let’s look at each item to see how it helps you fast track your diet.
Eggs
Two
large eggs have a whopping 13 grams of protein.
Eggs are an excellent
source of protein and other healthy
nutrients including fat-burning choline.
Choline
actually attacks the gene mechanism that triggers your body to store
fat around your liver, according to Zero Belly Cookbook.
People
can lose
weight
eating eggs for breakfast even when they mix them with potatoes.
One
tester had egg hash for breakfast for 3 weeks. She lost 11 pounds and 4 inches
from her waist.
Black beans
These
beans are considered nature’s health food because they’re packed with fiber and
protein.
This
is critically important if you are trying to lose
weight
and can’t stand feeling hungry all of the time.
They’re
packed with soluble fiber, a powerful
belly fat fighter, so beans will not only fill you up for hours but
also help slim you down.
You
might be worried about beans causing
gas,
but you don’t have to eat a huge amount to feel full and get the health
benefits.
Additionally,
eating some black beans with eggs and avocado isn’t as likely to cause gas as
eating a lot of beans by themselves.
Wake
Forest Baptist Medical Center researchers found that for every 10-gram increase
in soluble fiber consumed daily, study participants’ belly
fat reduced
by 3.7% over five years.
Avocado
Avocado
is actually a fruit. To be more specific, it’s a single-seeded berry native to
Mexico.
But
you might call it a fat instead of a fruit because it has 322 calories and 29
grams of fat.
That’s
all good mono-unsaturated fat, though, so it offers some amazing
health benefits.
One
of those benefits is keeping hunger at bay.
An
avocado or scoop of guacamole may be one of the most effective hunger-squashers
out there.
In
a study published in Nutrition Journal, participants who ate half a fresh
avocado with lunch reported a 40% decreased desire to eat for hours afterward.
You
might cut your food intake by almost half just by eating an avocado early in
the day!
A
study in the Journal of the American Heart Association studied 45
overweight people who went on 1 of 3 different cholesterol-lowering
diets
for 5 weeks.
The
first diet was lower in fat, with 24% of total calories coming from mostly
saturated fat, and this diet didn’t include an avocado.
The
second diet had 34% of total calories coming from mostly saturated fats, and
still did not include avocado.
The
third diet was also 34% of calories from fat, but this last one replaced some
of the saturated fats with one whole Haas avocado per day.
So,
we have a lower fat diet, and then 2 diets with the same amount of fat. That
fat is from some of the same kind, but the last diet has only part of the fat
replaced by an avocado.
After
5 weeks, the dieters eating avocado as a part of their fat intake had LDL
cholesterol levels that were 13.5 mg/dl lower than the first, or low
fat, group.
That
reduction will fight
and reverse heart disease along with helping people lose
weight.
Tomatoes
There’s
nothing like a sun ripened, fresh tomato.
If
you’re not a fan of tomatoes, you probably still like salsa—and spicy
food
also offers health benefits, extends life, and speeds up your metabolism.
Salsa
goes so well with eggs and beans, too. When the season is right, you can get
fresh salsa, or even grow your own tomatoes, peppers, and cilantro for an
amazing and super fresh topping.
Tomatoes
are full of antioxidants and help you to lose
weight,
partly because they reverse leptin resistance.
Leptin
is a protein which regulates metabolic rate and appetite, so if it’s off, our
bodies struggle to shed
extra weight.
Take
note, adding ketchup to your eggs and beans is not the same thing. Ketchup is
tomatoes cooked down and mixed with corn syrup or sugar. A little bit might not
be bad for you, but you’re way better off by eating fresh tomatoes or salsa.
Eating healthy
Many
of us don’t like the idea of having the same thing for breakfast all the time.
You
can vary how you put this breakfast together, and it’s also okay to have
something different sometimes.
Of
course, if you start seeing the pounds fall off, you might find yourself
feeling enthusiastic about eggs and beans again.
Other
healthy breakfasts that can help you lose
weight
are whole grains with berries, and nuts for protein. You can still have an
avocado for healthy fat, and that will curb hunger pangs till lunch.
You
might try beans, avocado, and salsa some days, or find other ways to
incorporate these weight-loss
superfoods
into your breakfasts.
Try the big breakfast plan for a few weeks and see what
happens—you’ll be happily surprised!
For more ideas on the best breakfast for weight loss, watch
this video - The 6 Best Breakfast Options to
Lose Weight the Healthy Way
Written
by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist.
He creates the Food, Health & You Complete
Implementation System
which is a lifestyle guide primarily focusing on diet and nutrition.
Dr.
Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age
of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that
eliminates all processed foods and the various toxins that people routinely get
exposed to due to the modern diet. He has been cancer free for twelve years.
He
is healthy and free from the various common lifestyle diseases. With the help
of this ebook, you can also prevent cancer, autoimmune diseases, irritable
bowel syndrome, metabolic disorders, diabetes, and many other ailments.
This
holistic guide will help you to embark on a lifestyle that is rid of everything
that ails our modern diet. The lifestyle guide does not recommend any
medication or fad diets. There is no expensive proposition or quaint lifestyle
changes. The different plans are easy to follow and they are relevant for
people of all ages and ethnicities, regardless of their history of medical
conditions.
To
find out more about diet for long life, click on Food
Health & You
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