The best weight loss programs are not the extreme calorie restriction diets (well known by what item you may eat such as a juice, grapefruit, shake or bar meal replacement) but a diet with a focus on health. A healthy diet slowly restores damaged body functions. As organs and body functions return to optimum operation excess body fat has a tendency to melt away.
A key to starting a day of healthy eating is giving your body a good start with the "Weight Loss Power Breakfast." A power breakfast contains three sources of healthy energy to ensure even energy levels and a hunger free morning. A healthy source of complex carbohydrates, fat and protein provides short, medium and long term energy. The urge to snack is lower and the tendency to overeat at lunch is reduced.
Weight Loss Whey Protein
Several studies have shown that the following food or ingredients are beneficial to eat:
1. Walnuts or almonds. These nuts are known for their cholesterol lower properties but are also a great source of healthy fat.
2. Oats. Oats are known for their cholesterol and heart disease lowering properties. However, in its whole oats form it is very high in soluble fiber. It is this soluble fiber content which gives us the full feeling and helps to avoid snacking.
3. Cinnamon. Cinnamon is proven to benefit blood sugar, cholesterol levels and triglyceride levels in the body. If we can lower the blood sugar levels and slow insulin spikes, we can limit the resulting low energy "sugar low" feeling and the urge to snack.
4. Whey Protein. In general protein slows the absorption of glucose which has a stabilizing effect on glucose levels in the bloodstream. If we can lower blood sugar and insulin levels, we curb the desire to eat and snack. Whey Protein in particular is the most easily absorbed protein which is necessary for muscle rebuild and support.
5. Coconut oil. Coconut oil supports healthy functioning of the thyroid. The thyroid sends messages to the mitochondria to increase or decrease cellular metabolism. We want to encourage an increase in metabolism to burn fat. However, not all coconut oil is the same. Look for refined virgin coconut oil and avoid all hydrogenated oils including hydrogenated coconut oil!
6. Cocoa powder. According to studies published the polyphenols in dark chocolate help to combat high blood pressure, insulin resistance and LDL cholesterol. This is not a license to eat the sugar that goes along with dark chocolate candy bars but the benefits can be had in the pure cocoa powder.
7. Fruit. The sweetening of fruit comes with the fiber making this source of carbohydrate less absorbed by the body.
8. Honey. Refined sugar makes its way to the blood stream very quickly. A good substitute for any added sweetener is honey since you can use half the amount that you normally would to get the same sweetness.
At first glance the idea of "oatmeal" may be a turn off. It was for me but I found that the combination of these ingredients is actually tasty and not typical of traditional oatmeal. In fact, many people have reported craving it every morning. Another benefit is that it can be premixed into sandwich bags for travelling. Just add hot water from a coffee maker in the hotel room or on the airplane.
We have found that the following amounts seem to work best. You can vary them to suit your taste.
In a large bowl combine the following:
½ cup rolled or steel cut (not "quick") oats. (Cooked Quinoa can be substituted)
1/3 cup whole walnuts (or ¼ cup if chopped). (Almonds may be substituted.)
1 scoop whey protein powder (Make sure there are no additives or sweeteners.)
1 tsp coconut oil (virgin, unrefined)
1 tbsp honey
¼ cup raisins/chopped apples or ½ sliced medium size banana
¾ tsp cinnamon (Korintje from Indonesia is recommended)
¾ tsp cocoa powder (no added sweetener or hydrogenated oils)
Bring hot water to a boil and slowly stir into the bowl about 1 cup. The contents should be slightly soupy. Let stand for about 5 minutes, stir once more and eat.
Now you have the original "Weight Loss Power Breakfast." Try it and see if it works for you.