Can you believe in the Middle Ages, breakfast was considered too indulgent by the Medieval church because they thought it to be gluttonous?
Breakfast plays an essential role in your daily diet if you want to lose weight. Eating unhealthy foods at breakfast increases appetite and, as a result, it leads to overeating throughout the day. Instead, eating healthy and nutritious foods can reduce appetite; thus, you can quickly lose weight. Today’s article on Living Maples Mag will introduce several weight loss breakfast choices for seniors.
Healthy Breakfast Ideas For Seniors
People of all ages should maintain a healthy diet and use nutrients in all their meals throughout the day. The following are some great diet tips for seniors.
Eggs are rich in protein, vitamins, and minerals such as selenium and riboflavin. The egg is like a nutrient bomb. Eggs contain high protein levels, which is why eating eggs for breakfast can help you lose weight.
In a study of 13 overweight seniors, participants were tested by eating eggs and a bagel at breakfast. The study results showed that eating eggs at breakfast significantly increased satiety, preventing the elderly from eating large amounts of food during the day. Furthermore, another study found that eating eggs for breakfast instead of bagels could result in a 65 percent greater weight loss and a 34 percent greater reduction in waist circumference.
You can enjoy egg consumption in different ways. You can boil or fry eggs. If you want to eat a delicious and nutritious breakfast, cook two or three eggs according to your taste; then eat it with some favourite vegetables.
Wheat germ contains significant vitamins and minerals such as manganese and selenium. It is also rich in fibre. A 28-gram serving of wheat germ has about 4 grams of fibre.
According to studies, consuming cereal fibre can help you lose weight. In one study, eating high-fibre cereals helped reduce appetite, reduce food intake, and stabilize postprandial blood sugar.
An eight-year study of 27,000 men found that increasing grain fibre intake could reduce the risk of weight gain.
To increase your fibre intake for breakfast, you can use wheat germ in oatmeal, smoothies, yogurt, fruit salads, and other breakfast foods.
Bananas are high in fibre but low in calories. They are great substitutes for sugary foods. Bananas can relieve your cravings for sugary foods and make you want something sweet in the morning.
An average banana has only 100 calories and contains 3 grams of fibre. So with just one banana, you get 12 percent of your daily fibre requirement.
Fibre causes food to move more slowly in the stomach, reducing your appetite and making you feel full for a longer time.
According to various studies, increasing fibre intake (by eating more vegetables and fruits) reduces weight.
Besides, unripe bananas are a good source of resistant starch. The stomach or small intestine does not digest it. Research shows that resistant starch can reduce the amount of food consumed and help burn belly fat.
Therefore, including bananas – alone or in combination with other foods – in breakfast can be a good option for a healthy breakfast. You can also use unripe and green bananas in breakfast drinks to get the right amount of resistant starch.
Yogurt with a creamy, delicious taste and satiating properties is a good option for seniors’ weight loss.
Among yogurt types, we can mention Greek yogurt, which has a high protein. A Greek yogurt is an ideal option for breakfast, suitable for weight loss.
A study of 20 senior women found that consuming high-protein yogurt as a snack could reduce hunger. Consuming these yogurts means consuming 100 fewer calories a day than unhealthy snacks such as chocolate and crackers.
Another study of 8,516 people found that seniors who ate at least seven yogurt servings a week were less likely to be obese and overweight than those who did not regularly consume yogurt.
To make a healthy breakfast and help you lose weight, you can combine a cup (285 g) of Greek yogurt with different fruits, chia seeds and wheat germ.
Smoothies are not only a quick and easy way to get plenty of nutrients; they can also be a good breakfast for weight loss.
You can choose the contents of your smoothie yourself; hence, you can tailor it to your personal needs. Filling a smoothie with low-calorie vegetables and fruits will make you feel full for longer by increasing your fibre intake.
Adding protein-rich foods such as nuts, seeds and protein powder will make you feel full longer and fight hunger.
Of course, keep in mind that if you use too many high-calorie ingredients in your smoothie, it can become a calorie bomb.
To make a smoothie for breakfast, you can mix 240 ml of milk with a handful of green leafy vegetables, two tablespoons of chia seeds (28 g) and a cup (144 g) of strawberries. Drinking this smoothie in the morning can help you resist hunger and snacks.
Strawberries, blueberries, cherries, raspberries and other berries are high in nutrients but low in calories. In addition to vitamins and minerals, berries are rich in fibre. Consumption of fibre can reduce hunger and prevent extra food consumption during the day.
According to a study of 12 senior women, switching to a high-sugar evening meal with a combination of berry fruits can reduce calorie intake by an average of 133 units per day.
Therefore, adding berries in different forms to breakfast can affect weight loss.
Grapefruit is a staple of many weight-loss diets, and there is a good reason for it: In addition to being low in calories, grapefruit is high in water and fibre, both of which are effective for weight loss.
According to a study of 91 obese seniors, eating half a grapefruit before meals can significantly affect weight loss.
In a 12-week study, seniors who ate grapefruit lost an average of 1.6 kg (5 times more) than the other group.
Fresh grapefruit slices are an excellent option for breakfast; you can also add grapefruit to smoothies and fruit salads.
However, if you take any medication, consult your doctor before eating grapefruit; because grapefruit may interact with some drugs and cause side effects.
According to some studies, consuming coffee at breakfast can significantly affect weight loss. Due to its caffeine content, coffee can increase metabolism and fat burning and help seniors’ weight.
According to a study on 48 senior men, caffeine consumption can increase fuel production by 13% and accelerate fat burning.
Coffee alone may not be a perfect breakfast, but you can drink coffee with other foods and have a complete breakfast to lose weight.
Remember not to use too much sugar and cream when consuming coffee; they increase your calorie intake and destroy some of the health benefits of coffee for seniors.
Kiwi is rich in vitamin C, vitamin K and potassium and has significant nutrients. It is also a good source of fibre. Just one cup (177 grams) of kiwi can provide 21% of your daily fibre needs. Besides, kiwi has a particular type of fibre called “pectin.” Pectin enhances satiety, reduces appetite, and aids in weight loss. Pectin stimulates the gastrointestinal tract, regulates gastrointestinal function, and is a natural laxative.
Kiwi slices are an excellent option for breakfast. You can also add kiwi to yogurt, smoothies and breakfast cereals.
If you look at the contents of most slimming pills and fat-burning supplements, you will most likely find traces of green tea there. Many studies have been about the benefits of green tea for seniors and its effect on metabolism and fat burning.
For example, a limited study of 23 people showed that taking green tea extract capsules could increase fat burning by up to 17% 30 minutes after ingestion. There are many ways to enjoy green tea for breakfast: you can have it with a bit of lemon or honey. You can also brew your tea with a bit of ginger and mint to add a special and unique flavour to your tea.
Chia seeds contain a variety of nutrients and are great for breakfast. They are also high in fibre. This grain absorbs water and forms a gel-like composition. It then increases the stomach volume and makes you feel full for a more extended period.
Chia seeds are also high in protein and can slow gastric emptying and lower ghrelin levels. Ghrelin is a hormone responsible for stimulating the feeling of hunger. You can make a breakfast parfait by combining 28 grams of chia seeds with a cup (245 grams) of yogurt in a bowl or jam bowl. Let the mixture stand for 30 minutes to swell the chia seeds. Then combine it with half a cup (74 grams) of your favourite berries.
Chia seeds can also make a delicious and nutritious combination with tea, smoothies and a mixture of milk and oats.
Flaxseed is rich in dietary fibre. Dietary fibre is a soluble fibre that forms a gel in the stomach by absorbing water. According to studies, soluble fibre has a significant effect on reducing the speed of digestion. It helps reduce appetite and calorie intake, thereby helping to lose weight.
Adding flaxseed to the diet significantly affects appetite control and weight loss. A limited study showed that consuming a beverage prepared with flaxseed compared to a drink with sugar can increase satiety and reduce appetite. You can use flaxseed in a variety of ways. For instance, ground flaxseed can be eaten with cereal or used to thicken breakfast smoothies. You can also mix flaxseed with water to increase fibre intake.
Starting your day with a proper breakfast can dramatically affect weight loss. By eating the right foods for breakfast, seniors can reduce their appetites throughout the day and achieve their weight loss goals.
Remember that following a weight loss diet does not end with just a healthy breakfast, and you should include nutritious foods in all of your daily meals to improve your health and lose weight.