Hi guys today I will tell you how you make healthy morning breakfast in a fastest way . and make it in our daily morning routines. its very effective healthy food I will discuss in my video. So Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels .
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel
Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration .
Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health .
Though high in cholesterol, eggs don’t raise cholesterol levels in most people.
In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin sensitivity.
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs.
The term thermic effect refers to the increase in metabolic rate that occurs after eating.
Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, .
What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk .
Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy .
To make sure your yogurt contains probiotics, look for the phrase contains live and active cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral and fiber content.
However, whey protein is absorbed most quickly by your body .
Whey has also been studied the most and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein .
One study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.
In addition, whey protein can help lower blood sugar levels when consumed as part of a carb-containing meal. It can also preserve muscle mass during weight loss and aging .
Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter or seeds to provide fiber and antioxidants.
Berries are delicious and packed with antioxidants.
Popular types include blueberries, raspberries, strawberries and blackberries.
They’re lower in sugar than most fruits, yet higher in fiber.
In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively .
What’s more, one cup of berries contains only 50–85 calories depending on the type.
Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better .
Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing and keep the cells lining your blood vessels healthy.
A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
Another great way to start your day is with a protein shake or smoothie.
Several types of protein powder can be used, including whey, egg, soy and pea protein. Thank you
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#Morning Break Fast