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Weight loss efforts can begin in the morning with a healthy breakfast. In fact, the timing of this meal can make all the difference for a successful weight loss diet. By making sure that you consume breakfast at an optimal time, you can increase your weight loss goals. The trick is to eat the meal at a specific window in the morning and not leave it too late.
A 2015 study published in the scientific journal Obesity revealed that the best time to have breakfast was between 6am and 9:45 am.
Taking a high-protein meal during this time was linked to a reduced risk of body fat intake.
Researchers also found that breakfast at this time reduced hunger throughout the day.
The above was not the case for those who were waiting to have breakfast after 10am.
"I always suggest having a healthy breakfast within an hour of waking up," said White's Heath, spokesman for the Academy of Nutrition and Dietetics, Jim White.
Breakfast should not be skipped. A study of 309 adults published at the US National Library of Medicine has shown that missing meals has no benefit.
By choosing to eat protein-rich foods in the morning, thinner people will feel more satisfied and less likely to nibble all day.
For breakfast, eating salmon and eggs with vegetables will provide a good source of protein.
Eating a high-protein breakfast will help the body burn more calories because it uses more to break down proteins than fats or carbohydrates.
A study of women showed that their protein intake went from 15% to 30% of their daily calories and that they consumed 441 fewer calories a day and that they lost on average 11 pounds in just 12 weeks.
One of the foods to avoid at breakfast is an egg sandwich, which traditionally consists of a fried egg, ham and cheese on a grilled bagel or an English muffin.
While such fragrances contain only 300 to 400 calories, their macronutrients are very unbalanced.
According to Livestrong, egg sandwiches contain up to four times more low-grade carbohydrates than proteins. Indeed, they are made with a single egg and are therefore low in protein.
The granola and breakfast bars are also a no-no, as you could end up eating as many calories as if you were taking a dessert.
They can be filled with sugar and none for weight loss goals, said Dr. Lisa Davis, vice president of scientific and clinical affairs at Medifast in Shape.
"Most commercial cereal bars are basically disguised oatmeal cookies, with a lot more sugar than needed," Davis said.
English chef Theo Randall explained that the best diet to follow is the Mediterranean diet. Theo told Express.co.uk: "The Mediterranean diet is probably the best because it is very healthy.
"It has turned out that health is very good with olive oil and all the vegetables that they eat there." I'm trying to eat well.
The Mediterranean diet is based on foods eaten in countries such as Italy and Greece and includes foods such as vegetables, fruits, nuts, whole grains and fish. Those who follow the diet sometimes eat meat every day, but reduce their consumption of sugar, processed foods and refined grains.
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