Weight loss efforts can begin first in the morning with a healthy breakfast. Cereals are many British meals when they wake up – but there are so many alternatives to these days. With such an overabundance of choices, it can be difficult to know what to look for. If you want to lose weight, make sure you eat whole grain products.
Whole grain products are the best breakfast choice for weight control and improved health, explained the Dairy Council in California.
Whole grain products include wheat, rice, corn, oats, rye, barley and millet.
They are high in dietary fiber which can help to ensure a healthier digestive system and reduce the risk of intestinal cancer.
A high fiber diet can also help you maintain a healthy body weight and reduce the risk of developing type 2 diabetes and heart disease.
A 2007 Iowa Women Health Study found that women who ate wholegrains at least twice a day had a 30 percent lower risk of dying in an inflammation-related condition over a 17-year period than those who rarely or never ate egg dishes, reported the Dairy Council of California.
The British Heart Foundation (BHF) is called porridge as its best healthiest breakfast.
"All porridge oats are whole grain products and they all contain a soluble fiber called beta-glucan, which can help lower your cholesterol level if you have 3g or more daily as part of a healthy diet," says BHF.
Try to have a serving porridge made with 40g oats and half-foamed milk for a healthy alternative – but don't add any extra sugar or salt.
The NHS also recommends hell cereal cakes and shredded pillow cushions.
It is also advisable to consume 400 calories at breakfast (including any drinks and accompaniments) if you are looking for a healthy weight.
"You can get about 150kcal from a 40g serving cereal," dietician Azmina Govindji told the NHS. "You can add a medium slice of banana and 200 ml of semi-skimmed milk, which would give about 350kcals altogether.
"You need fuel in the morning and start the day with a plentiful breakfast can help you avoid reaching a less healthy meal to stay for lunch."
It is also important to eat your breakfast at optimal time if you want to narrow down.
A 2015 study published in the scientific journal Obesity found the best time to eat breakfast was between 06:00 and 09:45.
Eating a high protein meal in this time frame was linked to a reduced risk of body fat enhancement.
Researchers also found that breakfast at this time led to less hungry throughout the day. The above was not the case for the people who were waiting to have breakfast until after 10:00.