Eating the right breakfast is the single most important upgrade that men can make for weight loss, according to almost every expert we interviewed – yet most men skip this meal altogether. “Skipping breakfast often means that we end up snacking on less healthy foods or overeating later in the day,” says Celeste Naudé, dietician and researcher at Stellenbosch University. Studies consistently show that people who regularly eat breakfast tend to have more balanced diets and healthier body weights in comparison to those who don’t, adds Naudé.
READ MORE: 20 Ways to Melt Your Gut and Shed Weight
Upgrade Your Meal:
Think of your first meal of the day as the foundation of your dietary success. The key is to match protein and wholegrains with fresh fruits and healthy fats. Eat the bulk of your daily kilojoules – 30 to 35 percent of your total intake—in the morning, then taper off as the day goes on, says registered dietician Cynthia Sass, creator and co-author of Flat Belly Diet. To help you create breakfasts with the best mix of carbohydrates (45 percent), protein (30 percent) and fat (25 percent), we created this power-mix menu: simply choose one item from each category.
1. Protein
Eggs:
Those who eat eggs for breakfast lose 65 percent more weight than those who eat a bagel breakfast with the same number of kilojoules, according to a recent study in the International Journal of Obesity. Choose organic omega-3 eggs, such as Woolworths Free Range Omega-3 eggs, which contain approximately 490mg of omega-3s per egg.
Peanut Butter:
Peanuts reduce the glycaemic response of a meal, increasing satiety and reducing food consumption later in the day, according to a study by the American College of Nutrition.
Yoghurt:
Low-fat yoghurt helps you eat less and stay full longer, according to a study in the Journal of the American Dietetic Association.
2. Wholegrain
Oats:
Eating wholegrains such as oats protects against diabetes, insulin resistance and obesity. Choose one that contains oats and nothing else. Try Simply Cereal Traditional English High Fibre Oats.
Sourdough Bread:
Researchers found that sourdough causes fewer spikes in blood sugar than any other type of bread. Try the wholegrain sourdough from your local artisan bakery.
3. Fruit
Blueberries:
Rich in antioxidants, blueberries also boost cognitive function, says new research.
Dried Plums:
Also known as prunes, dried plums help fight the hardening of arteries and pack a powerful antioxidant punch. Other options include cranberries, dried cherries and cherries.
Oranges:
A single orange provides 130 percent of the RDA of vitamin C, which studies show quells inflammation.
Bananas:
Packed with potassium, bananas reduce the risk of high blood pressure and stroke, and are also rich in fibre and vitamins B6 and C.
READ MORE: 5 Ways To Lose Weight When You Don’t Have Time to Cook or Exercise
4. Vegetables
Spinach:
Fresh or frozen, spinach is high in fibre and folate. Eating it helps build muscle and protects against weight gain and heart disease.
Asparagus:
A rich source of protodioscin, asparagus has been found to enhance erections and destroy cancer cells.
5. Healthy Fats
Olive Oil:
One of the best sources of monounsaturated fats, helping to keep your testosterone levels topped off and your metabolism revved. Extra-virgin olive oil provides the greatest health benefits. Some chefs prefer to cook with canola, palm or grape seed oil, which is also a healthy fat, because it handles higher temperatures better.
Walnuts:
Eating walnuts often can reverse several parameters of brain ageing, as well as age-related motor and cognitive deficits, according to Tufts University researchers.
Avocado:
Rich in omega-3s, B vitamins and beta-sitosterol, the avocado is that rare fruit that is heart-healthy and fends off prostate cancer.
6. Beverages
Green Tea:
Many nutritionists say it’s the best beverage you can drink. It is good for your heart, improves brain function and fights cancer.
Coffee:
Hit three nutrition goals with one bean: java reduces your appetite, increases your metabolism and gives you a shot of antioxidants. Buy whole beans and grind them just before making the coffee to preserve the antioxidants.
