How to lose weight and do not have to fast, but still have enough nutrients for a day of activity, that is when you need to eat breakfast, even to have a healthy breakfast, enough quality.Healthy breakfast will help you maintain energy, limit hunger and thereby lose weight.Research shows that breakfast people often tend to be thinner and are more successful weight loss people.People who regularly eat breakfast also retain their lasting weight than people fasting for breakfast.

Moreover, breakfast people often receive more important nutrients, such as fiber and vitamins.Healthy and balanced breakfast will provide a mixture of protein, complex carbohydrates, fiber and healthy fats that help you full and energetic for the whole day.

If you are wondering what to eat at breakfast to lose weight, you don't need to find it far, here isThe 5 healthy foods that should be eaten at breakfast will help you lose weightAnd the reason why they are good for your weight loss process:

1. Raspberry

A cup of raspberries provides an amount of 8 grams of fiber (more than twice as much in a cup of strawberry and equal to a bean cup).What secrets in that fiber?Recent research in the Journal of Nutrition confirms that eating more fiber is a way to prevent weight gain, even support weight loss.The research lasted for 2 years, the researchers found that increasing 8 grams of fiber for every 1,000 calories will help reduce about 4 ½ pound (more than 2kg) of weight.

2. Oatmeal

Can oatmeal help you lose weight?Definitely!The reason oatmeal can help you lose weight is because it contains a lot of fiber, helping you feel full longer.Second, a 2016 study showed that the breakfast was made from "slow -releasing" carbohydrates such as oatmeal or whole grain of bran 3 hours before exercise that could help you burn more fat.

Why eat oatmeal helps to lose weight?Scientists believe that eating carbohydrates "slowly releasing" does not increase blood sugar as much as eating refined carbohydrates like in grilled white bread.Oats also help insulin level not soaring because insulin is a warning that your body stores fat.Therefore, lower blood sugar can help you burn fat.

3. Yogurt is a good food to lose weight

A recent report published in New England magazine has revealed that foods that are related to the weight change, including the top 5 foods that help promote weight loss, yogurt are.One of them!Eating yogurt not only adds a lot of probiotics to the body, but the protein in yogurt can also help you full longer, thereby losing weight.

Protein usually takes more time to digest than simple carbohydrates.That is why many people often choose whey protein supplements to lose weight, users continuously drink this drink that they feel less hungry than those who use carbohydrates for breakfast.Natural proteins from yogurt and other dairy products make the body full longer and take more time to digest than eating foods rich in carbohydrates.

For the most effective weight loss, energy - calories and supplements should be reduced by choosing whole yogurt, which can add sweetness from fresh fruits.

4. Peanut butter

Nuts contain lots of protein and fiber to help you feel full longer, this is a way to help you lose weight.It is because peanut butter in particular and all seeds in general provide a healthy amount of fat, fiber and protein, as well as a lot of nutrients that meet your activity needs.The nuts that have been thought to contain a lot of calories and fat, but if you eat at a low dosage, it also works well for health.For example, in 2 tablespoons of peanut butter, only less than 200 calories, 7 grams of protein and 2 grams of fiber - very suitable and nutritious for a perfect breakfast.

You can spread one or two spoons of peanut butter on whole bran toast - a carbohydrate "release slowly" or add seeds to your oatmeal (also another "slow release" carb)For a balanced breakfast.

5. Eggs are the perfect dish for breakfast for people who want to lose weight

A large egg has 6 grams of protein and 72 calories.Compared to carbohydrates and fat, protein helps you full longer.One study showed that people who ate eggs at breakfast feel fuller and losing more weight than those who eat the same amount of calories from a round bread at breakfast.

And in particular, just eating egg whites will help you reduce the amount of calories intake because the amount of protein in the egg whites is more than the yolk, helping you full longer.Therefore, eggs are a very good choice for breakfast.However, the egg yolk is rich in healthy nutrients, such as calcium and antioxidants to protect the eyes - lutein and zeaxanthin.

However, the yolk is rich in fat, containing cholesterol and essential fatty acids.Scientists have recently made many studies show that cholesterol in food with a healthy diet is not harmful to heart health and they think that eating eggs every day is good for most people..