Weight loss: Jane Simpkins shows off her breakfast smoothies
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Many studies have linked eating breakfast to good health as well as reducing the risk of getting diabetes, heart disease and being overweight. One expert has shared how smoothies, which are typically consumed in the morning, are a great way to pack in nutrients.
Healthline recommends making nutritious smoothies with whole foods like fruits, vegetables, yoghurt and healthy fats.
It states: “Smoothies high in protein and fibre may even aid weight loss by keeping you full.”
The healthy beverage is often consumed for breakfast or alongside breakfast because they provide essential nutrients that can help get you started for the day.
Studies suggest that although one high protein smoothie isn’t going to have a huge effect on weight loss, increasing protein over long periods of time can.
A protein smoothie with around 25 grams of protein could help increase the metabolism by up to 25 percent.
Speaking to Express.co.uk, David Wiener, Nutritionist for Sankofa Snacks, explained how smoothies are a great way for aiding the weight loss process.
He said: “Smoothies are a great way to pack in nutrients quickly and easily on the go.
“You can add anything to your smoothies including vegetables, fruit and fruit juices, which allows you to get all the nutrients you need.
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“For example, blueberries are great fat burners as they are full of antioxidants and can activate fat burning genes.
“Similarly, strawberries contain polyphenols which can stop the production of fat in the body.
“Blueberries and strawberries are both high in fibre which can also help with feeling fuller for longer.”
Eating fibrous foods that help to keep you slimmer for longer will help to reduce the need for snacking, decreasing the overall calorie intake.
A scoop of protein powder can also be added to a smoothie for extra nutrients.
The expert added: “Healthy drinks are often overlooked, but they are full of nutrients and vitamins and are great to keep you feeling fuller for longer.
“High-protein drinks have been shown to boost metabolism, and the higher your metabolism is, the more calories you burn and the easier it is to lose weight.”
While smoothies may be filling for a breakfast on their own, they can also be added as a drink alongside a healthy breakfast.
David also recommends juicing vegetables to pack in the vitamins and nutrients.
He explained: “Similarly to a smoothie, juicing vegetables can be highly beneficial for your body as they’re full of vital vitamins and nutrients.
“The juicing process allows you to extract all the nutrients from the vegetables and when drinking the juice, your body can absorb the nutrients quicker than if you were eating the vegetable itself.
“For example, celery juice has become popular as it has been shown to provide several health benefits, including weight loss, improved gut and skin health.”
Vegetable juice may not be as filling on its own and therefore should be added alongside a solid food based breakfast.
What are the best breakfast foods?
Eggs are rich in protein as well as providing other vitamins and minerals.
You can make eggs in a variety of different ways and they contribute to weight loss because of their high protein content.
Their high protein content means that they may reduce appetite when eaten in the morning which can help boost weight loss.
Oats are low in calories but high in fibre and protein, two nutrients that impact appetite and weight control. Porridge in the morning topped with fruits can help you feel full for a long time.
Oats are also a great source of something called beta-glucan, a type of fibre that can balance blood sugar levels, which works to prevent spikes and crashes that may drive up your appetite.
You could top porridge with banana to start your day off with a high fibrous and nutritious meal or you could make overnight oats and consume them in the morning which is less time consuming.
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