An expert has recommended a simple two-ingredient breakfast that could help you lose weight and leave you feeling fuller for longer. Weight loss is a common goal shared by many people but is often easier said than done.
While health bodies recommend eating fewer calories and exercising more as a general rule for shedding pounds, it can still be difficult. And rather than just cutting out a lot of food at once, it is important to make sure you are still getting all the nutrients you need from your diet.
For this reason a dietitian shared some healthy breakfast ideas that can keep you well nourished while helping to support any weight loss efforts. Writing for Zoe Health, dietitian Sammie Gill explained: “Historically, many people have considered breakfast to be the most important meal of the day for maintaining a healthy weight — despite a lack of evidence.
“In reality, everyone is different, so there’s no one-size-fits-all approach to nutrition or weight loss. No specific foods will make you lose weight. But certain foods are better at nourishing your body, preventing cravings, and keeping you satisfied for longer. And in this way, they can help support efforts to lose weight.”
She therefore recommended eating foods rich in fibre as a way to manage hunger.
“Fibre works in different ways to keep hunger in check,” Sammie said. “First, some types can absorb a lot of water, and they form a gel when they reach the gut.
“For example, oats are naturally rich in beta-glucans, which are gel-forming fibres.These can slow digestion and nutrient absorption in the small intestine. This includes slowing the absorption of sugars, which in turn lowers the risk of blood sugar spikes.”
She continued: “Another way that fibre might help manage your weight involves its interaction with your gut microbiome.
“When your gut bacteria ferment fibre, they release beneficial compounds called short-chain fatty acids. These may influence the release of appetite hormones that make you feel full.
“Plus, fibre-rich foods often require more chewing, and chewing more can release gut hormones that reduce feelings of hunger.”
Sammie recommended trying avocado on wholemeal seeded sourdough toast to help your weight loss journey due to its fibre content.
And if you want to add more fibre you could also include mushrooms, tomatoes, or spinach, she said.
According to Holland and Barrett, the fibre content of wholemeal bread “increases feelings of satiety” and “can help you achieve any weight loss goals by helping you feel fuller for longer”.
The health store also notes that it has been linked to a lower diabetes and heart disease risk.
And nutritionist Dr Emma Beckett told Diabetes.co.uk that avocados could have a similar effect on the body as semaglutide – a diabetes and weight loss drug – by mimicking the GLP-1 hormone, which makes us feel full and prevents overeating.
She said: “The nutrients that trigger GLP-1 secretion are macronutrients. There is evidence that by choosing foods high in these nutrients, GLP-1 levels can be increased.
“This means a healthy diet, high in GLP-1 stimulating nutrients can increase GLP-1 levels. This could be foods with good fats, like avocado or nuts, or lean protein sources like eggs. And foods high in fermentable fibres, like vegetables and whole grains, feed our gut bacteria, which then produce short chain fatty acids able to trigger GLP-1 secretion.”
Sammie also recommended the following fibre-rich breakfasts for their ability to help you feel fuller for longer:
- Porridge or overnight oats with cinnamon or nutmeg, topped with a handful of nuts or seeds for extra fibre, crunch, high-quality fat, and protein
- Plain, or natural, yoghurt with berries
- Homemade granola, maybe topped with chunks of dark chocolate, which is high in fibre
- High-fibre fruits, like apples or pears.
If you are concerned about your weight you should speak to your GP.