Eating a hearty breakfast is very important if you want your mind and body to work at optimal levels. Instead of eating a breakfast that is high on greasy foods, make a conscious effort to eat foods which are not only nutritious, but also helps to jump start the metabolism.
Fat Burning Foods for Effective Weight Loss
The best way to define fat burning foods, are by stating that they are food items which helps to increase body metabolism levels, and in the process burn excess body fat. For effective weight loss, one must combine exercise with a diet that is high is fat burning foods or foods which increase the body metabolism rate.
To understand the secret behind the fat burning food’s ability to speed up body metabolism and burn excess body fat, one must become familiar with the ‘thermogenic effect’ of food. Carbohydrates, proteins and fats are the three macronutrients of food or those foods which provide the major nutrients for the body.
When we compare the calorie burning abilities of these three macronutrients, it has been found that proteins have the maximum calorie burning abilities or the highest thermogenic effect followed by carbohydrates and finally by fats. To understand the calorie burning abilities of these three macronutrients, let us look at a simple example. If we consume say 100 grams of fat or processed carbohydrates, our bodies require a mere three calories to burn up this amount of fat or refined carbohydrates. So the thermic effect of refined carbohydrates and fats is just three percent.
For the same amount of natural carbohydrates to be used up, the body needs around 20 calories. Here the thermic effect of natural or complex carbohydrates is 20 percent. Finally, to burn or use up hundred grams of proteins, the body needs around thirty calories. So, we can say that the thermic effect of proteins is thirty percent or that the body uses the maximum amount of calories to burn protein based food items.
Fat Burning Breakfast Foods
Since breakfast is the first meal of the day, try to eat a bunch of foods which are not only nutritious but which also help to boost the body metabolism levels. Some of the fat burning foods which can be eaten for breakfast have been discussed below.
One of the healthiest choices for breakfast is oatmeal. Cooked in low fat milk, oatmeal combines the power of dietary fiber with the goodness of calcium. This no sugar, high fiber breakfast cereal helps to keep hunger pangs at bay. For added flavor, add some dry fruits to your bowl of oatmeal. Because of its higher fiber content, oatmeal is one of the best fat burning breakfast foods.
Another high fiber, fat burning food which one can eat for breakfast is bran. The high fiber content of bran means that the body has to use up more calories to digest it. You can either prepare bran porridge or even eat a couple of sugar free bran muffins which have been sweetened with dried fruits.
Muesli is another extremely popular food choice when it comes to boosting body metabolism rate. Muesli is prepared from rolled oats, nuts and fruits. Muesli can be eaten as such or teamed with a cup of low fat milk. This breakfast cereal is high in soluble and insoluble dietary fiber. This means that the body has to work twice as hard and expend more calories to digest this food item.
Low Fat Dairy Products
Instead of going for the regular full fat milk to accompany your breakfast cereals, switch to low fat milk. Low fat milk is high in calcium without the excess fat that is found in full fat milk.
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Calcium is known to increase the body metabolism rates, which helps to burn the excess body fat. Similarly substitute your favorite full fat fruit yoghurt for low fat, plain yoghurt.
Whey Protein Shakes
Most health food stores supply whey proteins. Having a whey protein shake in the morning is one of the best ways to boost metabolism levels and burn excess calories. Whey protein shakes are high in proteins and the body needs more calories to use up the proteins which are present in these shakes. Besides this, the whey protein shakes also makes a person feel full faster and hence kills the desire to snack frequently between meals.
Eggs are rich in several vital nutrients. In fact eggs can be described as a nutrient dense food item. The reason why eggs have become such an important fat burning breakfast food is because it is rich in proteins. All the calories are located in the egg yolk. So, for a healthier option, prepare omelets from egg whites. But remember, along with the calories most of the essential nutrients are also located in the yolk of the egg.
Whole Wheat Bagel
If you enjoy eating a warm and crusty bagel for breakfast, you are making the right choice in breakfast foods as bagels are high in fiber. The high fiber content of bagels makes it an excellent fat burning breakfast food.
Natural Peanut Butter Sandwiches
Another excellent fat burning, breakfast food choice is peanut butter. Organic peanut butter is loaded with proteins and combining peanut butter with whole wheat bread makes it a wonderful breakfast food for people who want to lose their excess weight.
You can prepare a variety of sandwiches from lean meat for breakfast. Lean meats like turkey and chicken are high in proteins. To use up the proteins the body has to work extra hard and burn up more calories.
A breakfast is never quite complete without a fruit. So why not incorporate a fat burning fruit to boost your body metabolism rate? Some of the fat burning fruits include oranges, pears, peaches, plums, bananas and citrus fruits. If you don’t like to eat fruits with your breakfast, you can even prepare fresh juices from different citrus fruits.
The regular breakfast beverages including coffee, green tea and black tea contains a natural fat burning component called EGCG or epigallocatechin gallate. This helps to boost body metabolism levels.