Eating a morning meal is a healthy habit if you’re watching your weight. Research shows that regular Research shows that regular breakfast eaters tend to be leaner and slimmers are definitely more successful at dropping weight–and keeping it off–when they eat breakfast. Can be more, people who do typically attract more of some important nutrients like dietary fiber and vitamins?

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Mix-up your morning meal and try one–or a few–of these 5 healthy breakfast foods that help you lose weight.

Banana Pancakes with Walnut Honey

Honey and walnuts make the perfect sweet and crunchy topping for these sensational pancakes. Our Flat Belly Diet plan pancake mix can provide double-duty for waffles and fruit? Per quality recipes.

TOTAL TIME: 30 minutes
SERVINGS: 4

Pancakes

• 1⅓ c Easy Pancake Mix* or store-bought, trans-fat free pancake mix
• ¼ tsp ground cinnamon
• 1 c low-fat buttermilk
• ¼ c water
• 1 egg
• 1 Tbsp canola oil
• 1 tsp vanilla extract
• 1 lg banana, halved lengthwise and cut thin slices
• ½ c fresh raspberries

Walnut Honey

• ½ c walnuts, chopped (MUFA)
• ⅓ c honey
• 1 Tbsp water

1. COMBINE the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, essential oil, and vanilla extract in a separate bowl. Beat into the pancake combine and stir until even. Fold in the banana. Reserve.
2. COMBINE the walnuts, honey, and water in a small bowl.
3. COAT a large nonstick skillet with cooking spray and set over medium heat. Add the pancake mixture in scant 1/4 cupfuls and cook, in amounts, for about 2 minutes or until the hotcakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

NUTRITION (per serving) 425 cal, 10 g pro, 67 g carb, 15 g fat, 2 g sat fat, 55 mg chol, 387 mg sodium, 5 g fiber

Easy Pancake Mix
TIME: 5 minutes
SERVINGS: 12

• 1½ c all-purpose flour
• 1½ c whole wheat pastry flour
• 6 Tbsp yellow cornmeal
• 6 Tbsp sugar
• 1 Tbsp baking powder
• 1 tsp baking soda
• ½ tsp salt

COMBINE the all-purpose flour, pastry flour, cornmeal, sugar, making cookies powder, baking soda, and salt in a dish and mix well. Retail store in a cool, dried place.

Huevos Rancheros

This Spanish-style breakfast is full of fresh herbs and veggies. Like your offspring spicy? Add a splash of hot-pepper sauce for more kick.

TOTAL TIME: 30 minutes
SERVINGS: 4

• 1 tsp ground cumin
• 1 can (15 oz) no-salt added pink beans, rinsed and drained
• 4 scallions, sliced
• 1 sm red bell pepper, cut into thin strips
• ½ c reduced-sodium chicken broth
• 2 cloves garlic, minced
• 4 eggs
• 1 c sliced avocado (MUFA)
• 4 Tbsp fat-free Greek-style yogurt
• 4 Tbsp salsa
• 8 (6″) corn tortillas, toasted
• Dash of hot-pepper sauce

1. HEAT a 10″ nonstick skillet over medium-high heat. Add the cumin and cook, stirring occasionally, for about 30 just a few seconds or until fragrant. Add more the beans, scallions, bells pepper, broth, and garlic herb. Bring to a steam, and then reduce the warmth so the mixture simmers. Cook for 8 minutes or until the fruit and vegetables are tender and almost all of the broth is evaporated. With the back lateral of a sizable silicone or wooden spoon, smash the beans until they are lumpy.

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2. USE the back of the spoon to make 4 indentations in the beans. Working one at a time, break in the action each egg into a custard cup and serve in each indentation. Go over and cook for about 8 minutes or before the eggs are grilled to the desired doneness.
3. SCOOP each portion of egg-topped bean mixture onto a plate. Spread the avocado slices over and around the espresso beans. Top each serving with 1 Tbsp of the yogurt and 1Tbsp of the salsa. Serve with the tortillas and hot-pepper sauce, if desired.

NUTRITION (per serving) (¼ of recipe): 331 cal, 16 g pro, 42 g carb, 12 g fat, 3 g sat fat, 1 mg chol, 245 mg sodium, 10 g fiber

Raspberries

A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what is in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about everything dietary fiber? Recent research in the Journal of Nutrition advises eating more fiber as a way to prevent weight gain or even encourage weight loss. Above the course of the two-year study, the analysts found that boosting fibers by 8 grams for each and every 1, 000 calories come in about 4 .5 pounds of weight lost.

Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the Log of Nutrition reported that eating a breakfast made with “slow-release” carbohydrates–such as oatmeal or bran cereal–3 hours before you exercise could help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood vessels sugar up to eating enhanced carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin leads to signaling your body to store fat, having lower blood vessels sugar levels can help you burn fat.

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