It is undeniable that breakfast is the most important meal of the day. Starting your day with a satisfying, nutritious breakfast packed with high-quality protein, fiber, and healthy fats keeps you full all morning and in a good mood. Here we provide you some tips for low calories food for breakfast to keep your health at its optimum level.
A healthy breakfast can help you:
Ease weight loss.
Stay focused, energized, and healthy.
Should I skip breakfast if I am on a low-calorie food diet?
Absolutely Not! If you are on a calorie-controlled diet, it can be hard to get ideas for what to have for breakfast under 200 calories. However, that does not mean to skip it! You should never skip your breakfast, or you will end up eating more later. There are plenty of options for low calories food for breakfast you can whip up, that comes in under 200 calories.
Three low calories food for breakfast to keep you full:
1-Eggs (a large egg (50 g): 72 calories)
Eggs are protein-rich, low in calories, and a wealth of essential vitamins and minerals, such as riboflavin and selenium. They are often considered as the original superfood thanks to their many health benefits. Of that, They are a great way when breaking a fast because of several reasons. One is that egg yolks store significant amounts of protein and choline, an essential nutrient for brain and liver health. Also, eggs contain a range of vitamins and minerals, antioxidants, and omega-3 fatty acids, which means it’s a valuable contribution to our daily nutrient requirements. Moreover, eating eggs at breakfast helps you feel full by increasing a hormone level that makes you feel satisfied after eating.
Further, having eggs for breakfast reduces calorie intake during the rest of the day. What’s more, eggs are rich in leucine: is one of the amino acids responsible for muscle growth. They also help maintain steady blood sugar and insulin levels
More about Eggs is that eating them may reduce heart disease risk by increasing the “good” cholesterol, modifying the shape of the “bad” cholesterol, and improving insulin sensitivity.
2-Greek yogurt (1 cup: 80 calories)
Greek yogurt is a delicious, creamy, and satisfying yogurt. It is made by straining the excess watery whey, produces a thicker, creamier, and more protein-dense product. Protein in yogurt reduces appetite and can also help with weight loss because they increase hormone levels that promote fullness. Furthermore, certain types of Greek yogurt are excellent sources of probiotics like Bifidobacteria, which help your gut stay healthy and boost your immune system. Moreover, this full-fat yogurt may increase fat loss and decrease breast cancer risk due to the conjugated linoleic acid (CLA) they contain.
A delicious recipe using three ingredients includes greek yogurt!
Smoothie for the morning rush! It takes less than 5 minutes. All you need to do is mix your favorite fruit (like banana and berries ) with Greek yogurt and a liquid of your choice (milk, juice, coconut water.
Want to know also more about low-sugar food? see our article here!
3-Fruits (1 cup of chopped fruits equals 80-130 calorie, depending on the type)
Fruits have good nutritional value. They contain several vitamins, fiber, antioxidants, minerals, and water. Also, they are among the lowest-calorie foods that may help you lose weight. Eating fruit has many benefits like reducing body weight, risk of diabetes, cancer, high blood pressure, and heart disease. You can try Pair fruit with cheese, eggs, or Greek yogurt for a well-balanced breakfast.
The list below provides you with the 10 Lowest-Calorie Fruits to add to your diet :
1-Strawberries: ( 1 cup: 53 calories)
2-Peaches: ( 1 cup: 60 calories)
3-Cantaloupe: ( 1 cup: 60 calories)
Honeydew Melon: ( 1 cup: 61 calories)
Grapes: ( 1 cup: 61 calories)
Blackberries: ( 1 cup: 62 calories)
Papaya: ( 1 cup: 62 calories)
Raspberries: ( 1 cup: 62 calories)
Apples: ( 1 cup: 65 calories)
Grapefruit: ( 1 cup: 74 calories)
Finally, remember that those are just some pieces of the puzzle. You have to eat them along with an overall healthy and nutrient-dense diet foods, and engage in regular physical activity to achieve your goal.