It is well known that breakfast is the most important meal of the day, since the food we consume fist thing in the morning provides us with the energy we need throughout the day. Given this, if you are on a diet to lose weight, you should never avoid this meal because by avoiding it you will start craving, thus you might consume unhealthy food.
Additionally, on a recent study that included 36 men and women (published in the Annals of Nutrition & Metabolism) was found that the best choice for a breakfast is oatmeal.
The subjects were divided into three groups and their meals were limited to 350 calories. The first group had oatmeal for breakfast; the second one had cornflakes and the third one drank only water. Their task was to note the level of their satiety in the next three hours. Their blood sugar and insulin levels were constantly checked. For lunch they had the same meal. At the end of the study it was concluded that the first group had fewest cravings through the morning and afternoon, and ate 31% fewer calories for lunch which confirmed that oatmeal breakfast is the most efficient in people with excess weight since they consumed 50% fewer calories for lunch, while the subjects of the other two groups were already hungry three hours after they had breakfast.
All of this is due to the fact that oatmeal remains stays in the stomach longer, while cornflakes quickly raise blood glucose levels and it automatically causes a sudden drop soon after. Many other studies have confirmed the results of the oatmeal breakfast.
Oatmeal is very healthy and delicious and can be combined with many dishes, smoothies, stews, salads and desserts.
Some of the health benefits of oatmeal are:
Reducing blood pressure – oats contain vegetable protein, Lignan, which, if consumed regularly, is able to reduce blood pressure by 30%.
Lowers cholesterol – oats are rich in fiber that binds to fat and lowers LDL, and can lower the risk of heart failure and stroke since they improve the health of your heart and blood vessels.
Can prevent cancer – the British Medical Journal published a study where it was discovered that oats can lower the risk of prostate, breast, ovarian and colon cancers.
So, all in all oatmeal combined with doing cardio exercises regularly can give you fast results in losing weight and improve your health.