Kick Start Your Weight Loss with the Right Breakfast

Many dieters skip breakfast, but breakfast is a key to successful weight loss. Research at the University of Berkely shows that breakfast eaters have a lower BMI than those who skip their morning meal. Breakfast revs up your metabolism, gives you energy, and keeps you from over-eating at lunch and dinner. If you are one of those who eschews breakfast, consider changing that habit if you're looking to lose weight. Start slowly, perhaps with just a piece of fruit of a half cup of oatmeal a day, and work up to a full daily breakfast. Your metabolism will thank you for it.

What you eat at breakfast is also important. Some foods can sabotage weight loss, while others move it along more quickly. Navigating what you should and shouldn't eat or using a complicated diet plan can be discouragine. There are some simple, inexpensive breakfast foods that will give your weight loss a jumpstart , and they can be purchased at any grocery store. Use this guide to build a breakfast that will help you meet your weight loss goals.

Kick Start Weight Loss Breakfast

What to Eat:

Grapes. A recent German study shows that grapes are high in Resveratrol, a fat-fighting compound found in red and purple grapes, as well as in wine. Resveratrol works by keeping pre-fat cells from maturing into fat cells. It also inhibits production of new pre-fat cells. Eat a handful of red or purple grapes to start your fat fighting breakfast. Extra: If you get tired of grapes, eat an apple in the morning. Apples are high in soluble fiber, and their water content will help keep you sated until lunch.

Oatmeal. Oatmeal is high in fiber and protein to help you stay full longer, and it helps lower cholesterol. Start off your day with a half (not instant) oatmeal. Eat it with a small spoon of local honey. Honey is a low-glycemic index sweetener that won't spike your insulin levels like processed sugars will. It also has trace minerals, and is an antibacterial to help boost your immune system. Top with 1 tsp. Of whole or slivered almonds for a protein blast full of healthy omega fatty acids. Extra: You can substitute once or twice a week with whole grain toast, topped with a teaspoon of natural peanut butter. You can also substitute with Grape Nuts style cereals, warmed in the microwave if desired.

Eggs. Eggs are high in protein to help keep you full. Two to three times a week, eat one scrambled or poached egg for breakfast. Eating local, pastured eggs allowed to roam will increase your intake of fatty acids like Omega 3 and 6 substantially, too! Extra: You can cut down on the cholesterol by just eating the whites.

Low fat milk, yogurt or cottage cheese.Calcium, dairy in particular, has been shown to aid in weight loss. A good way to get more calcium is to get more dairy, and breakfast is a perfect place to start. The good fats in milk and cottage cheese also slow down the metabolism of carbohydrates, aiding your oatmeal in keeping you fuller, longer. On your off days from eggs, increase your intake of any of these low fat dairy items. Extra: Buy your yogurt plain, and sweeten it with a natural sweetener like honey or agave, and youl'll save some calories!

You can also, of course, have coffee or tea to round out your breakfast.

What Not to Eat (Foods that Sabotage Weight Loss):

High Fructose Corn Syrup (HFCS). The reasons for this are myriad. The body doesn't process HFCS the same way it does other calories. In fact, HFCS can increase the production of a hormone called "ghrelin," which promotes the feeling of hunger, a sure saboteur to your weight management. New studies also show that HFCS can cause leptin resistance, which has been proven to cause weight gain. HFCS can double lipogenisis, the process by which your body converts calories to fat, and raise triglycerides related to heart disease. HFCS can also cause a sugar addiction, making you crave more and more calorie-laden sweets. It can increase the risk of diabetes, as well.

Juice. Juices are high in calories and have very little fiber. Most store purchased juices have lost many of their vitamins in processing or during their long shelf life. Opt for whole fruit as a way to get your vitamins. Studies prove whole fruit will keep you fuller, longer, too.

Simple Carbohydrates. Eating simple carbohydrates at breakfast spikes your insulin, leaving your hungrier, faster. Stay away from pancakes, syrups, and bread products that do not contain high amounts of whole grains. You will be less hungry throughout the day.

Meat. Meat is more difficult to digest, and can bog down your metabolism early in the morning. Get your morning protein from dairy, oatmeal, and eggs instead.

Following this simple breakfast, in conjunction with a healthy diet and exercise, can help you lose weight more quickly. You'll notice a difference in your energy, too!

Resources:

A Breakfast of Meat and Eggs or Nothing at All Linked to Extra Weight. Marion Dietrich, Sungsoo Cho, Celeste Clark. August 1, 2008. UC News Room, University Of California.

Grapes' resveratrol may help prevent obesity. By David Liu, Ph.D., Jun 16, 2008 - 1:21:39 PM. Diet & Health: Body Weight. Foodconsumer.org.

Glycemic Index of Honey and Sugars. Ruth Tan. Ezinearticles.com

10 Best Slimming Foods. Julie Meyers, R.D. Caloriecount.about.com

Dairy Foods Help Burn Fat, Speed Weight Loss. December 2, 2004. WebMD.com

American Physiological Society. "Fructose Sets Table For Weight Gain Without Warning." ScienceDaily 19 October 2008. 2 December 2008

High Fructose Corn Syrup May Leave You Hungry. Factsaboutfitness.com

Sugar Addiction and High Fructose Corn Syrup. June 23, 2008. Anonymous Author. Cafemom.com