The breakfast is the first meal of the day and it has to be a healthy and refreshing meal. When you eat a healthy breakfast and a balanced lunch and dinner, it helps you maintain a fit and healthy life. What you eat in breakfast, lunch and dinner affects your overall health and well being. If you are eating right, you will be able to maintain proper weight and good health. If your diet is not right, you may gain weight and it may affect the overall well being.
According to a report published in The Huffington Post, younger generations are more conscious about what they are eating. But even then, according to this report on ‘Health Wellness in India – May 2016’, rise in obesity and lifestyle related issues like obesity and cholesterol among Indians is a matter of serious concern. Globally, we have come to realize that eating healthy and balanced meal and adopting healthy lifestyle habits is the key to happy and stress free life.
Eating habits and its effects on weight loss
What we eat is what we become. Don’t you believe this? According to this report, researchers at the oxford university have found that diets of organism can actually affect the DNA sequence of their genes.
Everyone wants to eat good and tasty food, but those who are a little health conscious, eat carefully. I have met people who skip breakfast because of the fear of gaining weight. And there are people who think that healthy eating means eating boiled food which usually does not taste goods. And there are those, who have the excuse of not having time to cook and end up eating packaged junk food.
Even if we have access to information, research studies and reports, there are many who believe that, it is actually hard to continue eating good and tasty food and still lose weight.
The key to losing weight is to eat right, and in right quantity and frequency. Depending on your lifestyle and activities, you may have to follow a diet plan. But the diet plan needs not to be a boring one; it can be a tasty and healthy breakfast, lunch and dinner.
That’s what we are going to discuss in this post.
Healthy breakfast ideas that help in losing weight
If you ask me about my favorite Indian breakfast, I would always say ‘Alu Ke Parathe or Puri Bhaji’. It’s loaded with calories, contains potato and spices. But then, I run at least 160 to 180 kilometers every month or around 40 kilometers every week. And thus I hardly care about the calories, because I burn what I eat in the breakfast without fail. I am not overweight and have maintained my weight since over last 4-5 years.
But you know what; I can’t afford to eat such high calorie breakfast every day. Breakfast as you know is a very important meal and it has to be fresh, it should taste delicious and it should be healthy and nutritious. And if you are on a weight loss diet or trying to control or put off some weight, you need to be seriously serious about what you eat.
We often find people getting confused with food. Either they don’t care or they don’t know about the effects of food on our health. Here are some of the best healthy breakfast ideas which taste great and helps you lose weight or keep a check on your weight.
Let’s explore the breakfast ideas worth trying;
Whenever you hear the name “oats”, you remember that white tasteless porridge and you also recollect how much you hate it. But companies like Quaker and Saffola have started manufacturing masala oats which is both tasty and healthy.
All you have got to do is empty the packet in two cups of water, bring it to boil, and then it’s ready. Enjoy it hot.
If you have the normal oats, then also you can make it even more nutritious and healthy by adding some vegetables.
Chop all your vegetables, like beans, carrots, broccoli, bell peppers, capsicums, and fry them in half tablespoon of olive oil.
Add the oats, add salt to taste, turmeric powder, chillies, cumin and coriander powder, and then cook it well. Add water, and bring it to boil.
Garnish with tomatoes and coriander leaves and you have a healthy and nutritious breakfast to start your day.
2. Whole wheat Dalia
Recipes made of whole wheat Dalia (broken whole wheat) can be the best thing to eat in the morning. Dalia has no saturated fats, very low in cholesterol, rich in carbohydrate and that makes it a perfect breakfast item.
There are many ways to cook whole wheat Dali and the easiest way to cook is to make a khichdi or soup.
To make a khichdi, add half a cup of whole wheat Dalia, water, some green vegetables, taste to salt and boil it.
3. Fruit salads
Fruits and vegetables are like blessing. Irrespective of the type, taste, size, color, most of the seasonal and edible fruits are healthy. Fruits are rich with vitamins, minerals, fibers and everything which is good for us. There is nothing like having seasonal fruits and juices in the breakfast.
Fruits salad is one of my favorites for breakfast. It has all the nutrition, freshness; it looks great and tastes awesome.
Just take a bowl, add all the seasonal fruits you have in the kitchen and garnish with a pinch of salt, roasted coriander powder and you are good to go. You may also add a pinch of Indian chaat masala. The colorful and aromatic fruit salad is ready.
There is another way to make fruit salad, it will become a little heavy, but it’s worth it once a week.
Boil double toned milk, add a spoon of custard powder and let it cool down. Now slice all the seasonal fruits you have like apple, banana, blueberries, pomegranate, watermelon, pineapple etc. Mix it properly and the salad is ready to eat. Just Garnish with pomegranate seeds.
Fruit salad can meet your appetite and will also keep your hunger away for a long time.
4. Parched rice or Poha (bitten paddy)
Wash and soak the Poha, and then let it dry for 15 minutes. Heat a spoon of vegetable oil, give the whole spices, add the rice, and then keep sautéing till it is soft. Add salt to taste and pinch of sugar, and you are good to go.
Alternatively, you may like to eat poha with yogurt and a pinch of salt.
Unlike rice, parched rice is devoid of any starch or carbohydrates. Hence, this is one healthy option for you. And needless to say, it keeps you fuller for long and you won’t feel hungry for the next 3-4 hours.
5. Sprouts breakfast
If you are looking for a healthy, nutritious and a well balanced breakfast which is easy to prepare, then sprout is the one you should be eating. Sprouts are rich in nutritional values like it has dietary fiber, vitamin c, vitamin K and low in sodium.
Not only it’s good for heart health, has it also help in losing weight. You can make a quick and simple salad by adding some chopped onion, green chili, tomatoes, a pinch of salt and Indian chat masala and a bit of lemon juice. Garnish with coriander leaves and you are good to go.
Alternatively, you may just sauté the sprouts in olive oil with sliced onion and tomatoes. Add a pinch of salt, pepper and garnish with green coriander leaves.
6. Add spinach to your breakfast
Spinach is highly refreshing and nutritious and it must be included in your meal. It’s high in vitamin, minerals, carbohydrate, fiber and protein. 100 grams of raw spinach provides 23 kcal of energy, 59% of vitamin A equivalent and 52% of beta-carotene (% of daily required). Spinach is rich in water and minerals like calcium, iron, magnesium, manganese, potassium, zinc and sodium.
Spinach has very less calorie and high in nutrition and that makes a perfect breakfast item that actually helps in weight loss.
The best way to consume spinach is to boil or steam it. The way I use spinach in my breakfast is pretty simple. I just boil it a little, grind it to make a paste and add that into the dough and make roti /chapatti out of it. It taste delicious and does the magic for my health.
7. Toasted bread and egg
You may not like plain simple toasted bread, but with some twist, you can quickly make a delicious breakfast with bread.
Start by a toasting a couple of breads.
Boil an egg, or use a poached egg.
Take out whatever fruits you have like grapefruits, apple or banana.
Make a nice black coffee
Now plate everything and enjoy.
Prefer the brown breads over the white milky breads, as brown breads are low fats items which help in weight loss.
You can make the toasts crispy, and then enjoy with the beverage.
You can also include the mixed fruit juices or a cup of skimmed milk.
If you prefer to add milk in tea or coffee, then use skimmed or double toned milk positively.
8. Green sandwiches
Take couple of breads, preferably brown breads.
On one of the bread, spread mayonnaise and add the layers of cucumbers, carrots, tomatoes, lettuce, onions or any other veggies you like. On bread, spread some peanut butter or almond butter or ketchups. Layer it all together and you are good to go.
All these ingredients will make the sandwich look good, and it will be a heavy meal as a breakfast. You can have two sandwiches, if the breads are of moderate sizes, and if they are large, then having just one should be fine.
9. Mixed Soups and Salads
The mixed soups and salads can be another healthy and tasty option as a breakfast.
Add your favorite vegetables, and some chicken, put them in a pressure cooker. Add some salt, a small cube of butter. Bring the water to boil, and give one whistle. Then add one egg, and give another two whistles. You are done. Now enjoy it hot with crispy toast bread.
For salads, add cucumber, carrots, bell papers, and some boiled chicken, along with one scrambled egg. Add salt, black pepper, and enjoy the dish. Either of these two dishes can refresh your mind and body.
Lifestyle and eating habits worth adopting to lose weight fast
According to this report, published in Science daily, skipping breakfast and not enough sleep can make a child overweight and obese. And the symptom may continue into adolescence and adulthood.
It’s seriously important to adopt a good and healthy lifestyle, become a morning person and look into your eating habits. Here are some of the foods and facts worth knowing, if you plan to keep a check on your weight.
Vegetables and Fruits
Vegetables and fruits both are equally essential for a healthy breakfast. Try and include green veggies and fruits in your food.
Olive oil is the most useful ingredient and must be preferred over mustard oil and vegetable oil. Olive oil has monounsaturated fats and antioxidants which helps in weight loss, preventing cancers, diabetes, strokes, kidney stones and Alzheimer’s.
Coffee is found to be a very beneficial beverage as it helps in fighting diseases too, and also mental illness like stress and depression. If you are using lots of sugar and cream in coffee, then the food value goes to waste.
Green tea is very useful in fighting constipation, helping in digestion and weight loss; it also fights against cholesterol and helps in weight loss too.
Lemon and water
Start your morning with lukewarm water, add honey and lime juice. Sip it gradually before you go for any meal. When you start your day with this drink, it helps you burn fats and enhance your metabolism.
Eggs are a whole nutritious diet in itself. Include egg in your daily breakfast or lunch, even one egg in a day should work. Eggs give you the energy, but avoid egg yolk.
And avoid junk
There is nothing like preparing your meal using fresh supplies. Packaged and frozen foods are for those who are seriously busy and have no time. But it’s not good for daily consumption. If you are running out of time, grab some fruits like banana, apple or dry fruits, but avoid junk.
Each and every meal that we eat, affects our body, health and well being. Whether it affects positively or negatively is what worth knowing. Breakfast is an important meal and whether you are on diet plan to lose weight or not, skipping daily breakfast is not a healthy habit.
All of us have different body, lifestyle, and activities. Our body needs energy to keep going. The supply of energy in the form of calories and nutrition should be balanced. And if that’s the case, you will have no issues with your health.
Breakfast should be healthy, nutritious and well balanced. We have shared some of the best and healthiest breakfast options that may help you stay fit and lose weight.
Give it a try and share your experiences with us.
What else do you think one should eat in breakfast to lose weight, and to be fit and healthy?
Eliana the chief editor at bodyandbeans is a professional yoga instructor and a fitness freak. She has done her master’s in history from Kolkata University. She is passionate about healthy eating and living practices.