The combination of certain nutrients together at the same time during appropriate meals, can enhance weight loss efforts compared to just eating one type of food alone, according to a report published by “This Is Not That.” Eat This Not That.
The secret is to make sure your meals contain satisfying nutrients like protein, fiber and healthy fats. This advice achieves remarkable success, especially as it helps not to eat empty calories that do not provide a benefit to nourish the body and even make the person more hungry than he was before eating.
Experts believe that the right time to double your weight loss efforts is during the morning when you eat the first meal of the day and breakfast, especially since it is very important and easy, with many healthy breakfast foods to choose from, which go together perfectly to improve fat loss results. follows:
1- Salmon and avocado
Avocados are known for their healthy fat and fiber content. Half an avocado contains 7 grams of fiber, or 25% of the recommended daily value of the nutrient. This may be why a study, published in Nutrition, found that when half an avocado was added to lunch, the desire to eat was reduced by 40% in the three hours following the meal compared to those who did not eat avocados with lunch.
When you eat avocado with salmon, a fish rich in anti-inflammatory omega-3 fatty acids and protein, you begin a successful journey to a healthier weight.
2- Oats and nut butter
Aiding weight loss is one of the seven amazing benefits of eating oatmeal. Results of a study in the Journal of the American College of Nutrition revealed that when participants ate oatmeal for breakfast, they reported feeling more full, feeling less hungry, and even eating fewer calories at the next meal compared to those who ate cereal.
Experts believe that oats’ hunger-busting properties are due in part to their high levels of fiber and a soluble fiber known as β-glucan, which has been shown to slow the body’s digestion process, helping you stay full for longer.
Add 2 tablespoons of nut or peanut butter for 8 grams of protein and healthy fats to double the satiating properties of oats.
3- Yogurt and berries
Yogurt consumption is associated with lower body mass index and body fat, according to a comprehensive review published in the International Journal of Obesity. Berries are the perfect complement to a protein-rich yogurt serving.
Blueberries and strawberries contain antioxidants known as flavonoids, which studies have linked to weight maintenance. A study by the British Medical Journal found that eating higher amounts of foods rich in antioxidants can contribute to weight maintenance and obesity prevention.
4- Eggs and red pepper
According to a study published in the International Journal of Obesity, eating eggs instead of high-carb items like bread for breakfast promotes weight loss. Seasoning the eggs with a few sprinkles of hot sauce might help, as researchers at Purdue University concluded that just half a teaspoon of red pepper was enough to reduce appetite and burn more calories.
The researchers believe that it is the capsaicin compound in chili peppers that confers heat and thus stimulates weight loss at the molecular level by altering key proteins found in fats.
5- Chia seeds and leafy greens
Increasing fiber intake works wonders for achieving weight loss goals. In fact, results from one study, published in Nutrition, revealed that when participants increased their fiber by 4 grams per day compared to what they consumed before the study, on average, they experienced an additional 3 pounds of weight loss over six months.
This simple increase can be achieved by putting a tablespoon of chia seeds in your morning smoothie. One tablespoon of chia seeds contains 5 grams of fiber, which is more than the amount of fiber researchers have found to increase weight loss.
Leafy greens can be added to your morning smoothie, especially spinach and kale because they are incredibly nutrient-dense and provide the body with high doses of many essential vitamins, antioxidants, and minerals that are necessary to keep the body functioning at its best.
6- Protein powder and frozen fruits
When combining protein powder, a dietary supplement commonly used by people who do not eat dairy or meat, and frozen berries, you can have a delicious breakfast and promote weight loss at once.
Results from studies consistently support the fact that increasing the proportion of protein in the diet, by reducing the intake of refined carbohydrates, along with reducing total calories can support weight loss and have multiple metabolic benefits.