Top 10 healthy breakfast options for weight loss

Weight gain is a common problem faced by many people now a days. Obesity is one major issue in todays world which leads to so many health problems like Diabetes, Fatty liver, Gut issues, Respiratory problems and many more. 

By living a healthy lifestyle, we can make weight loss possible. Breakfast is something which is the first fuel that we give to our body to continue with the day and if the breakfast is healthy and wholesome, it leads to happy and energetic day.

Here are top 10 healthy breakfast options for those who wants to lose their weight.

List of 10 healthy breakfast options:

1. Oatmeal:Just soak oats overnight in milk of your choice (regular, oat milk, coconut milk) and add fruits, nuts and seeds in the morning with some honey or maple syrup whatever you like.

2. Avocado or nut butter toast: Spread avocado on whole wheat toast and add tomato slices on it ( non vegetarians can also add poached or sliced boiled eggs).
For nut butter toast, just spread any kind of nut butter with banana slices and nuts on it to make it tastier.

3. Smoothies: Blend frozen berries, yogurt or milk, honey or maple syrup and frozen banana with some spinach. Have it immediately. This will be a very good option for people who are in a hurry.

4. Besan Chilla: Indian breakfast are tasty, wholesome and comforting. One such indian breakfast is Besan chilla. For besan chilla, just mix besan, red chilli, turmeric, salt, onions and water. Make a semi thick batter and on a hot pan spread it, cook from both sides and it's ready.

5. Moong daal chilla: Another tasty recipe is Moong daal chilla. Soak moong daal overnight, blend it and add basic spices like salt, chilli and turmeric and spread it on hot pan with some oil or ghee. Cook it from both sides and enjoy.

6. Sprouts: Vegetarian breakfast which is also rich in protein is what makes it even better. Sprout chaat is one such recipe. Just mix sprouts with onions and tomatoes, add some spices and lemon juice with some coriander leaves.

7. Idli: Many people don't know how fermented foods can help to feed your gut bacteria. Fermented idli's with sambar are one of those fermented option which is healthy, tasty and feels like a warm hug on cold days.

8. Scrambled eggs: Eggs are extremely good to start your day with. They are rich in protein and are light on the stomach. Also they are low carb breakfast option.

9. Boiled eggs with Avocado: This combination contains both protein and fats which leads to less sugar hike which further leads you to feel fuller for longer.

10. Fruits: Having a bowl of fruits in the morning makes sure that you get enough nutrients in the morning. Fruits are rich in anti-oxidants and are good source of vitamins.

KEY COMPONENTS OF A HEALTHY BREAKFAST:

1. Protein: Eggs, Yogurt, Sprouts, Nuts and seeds, Lean meats
2. Carbs: Whole grains, Fruits and veggies
3. Fats: Avocado, nuts and seeds, healthy oils and ghee.

BENEFITS OF HAVING HEALTHY BREAKFAST:

Including wholesome and healthy meals in your day will help your body to have proper nutrients and it makes it easy for our body to carry on with the day. It helps in:

1. Energy boost: As we fast in the night, our body needs nutrients and fuel to kickstart our day. A nutritious breakfast helps in regaining that lost energy.
2. Improved concentration: A well balanced meal helps in increasing focus, memory and helps in carry on the day.
3. Weight management: A healthy breakfast is very important for weight management.
4. Stable blood sugar levels: Stable blood sugar levels helps in reducing unwanted cravings and also helps you feel fuller for longer.
5. Health benefits: Healthy breakfast have other health benefits too. And a healthy person is a happy person.

Seed cycling for better hormones, PCOS and fertility.

Hormones are the chemical messengers produced by glands in the endocrine system that plays a vital role in proper functioning of human reproductive system. Female reproductive system and menstrual cycle are affected when there is any disruption in the balance of hormones which leads to PCOS (Polycystic ovary syndrome) and fertility issues in women.

Hormonal imbalance is the most common problem causing infertility among women. Although there are solutions for it and one of them is advanced medicines which can treat this problem but there are some other holistic approaches towards it which is grabbing attention now a days and that is "Seed cycling".

Let us discuss what exactly is seed cycling and does it really help.

What is seed cycling?

Seed cycling is a natural method which involves consuming flax seeds and pumpkin seeds during the follicular phase (1st -14th day) and sesame seeds and sunflower seeds during luteal phase (15th -28th  day)  of the menstrual cycle. The practice is based on the idea that different seeds contains different nutrients which are essential during the different phases of menstrual cycle to balance the estrogen and progesterone levels in the body and thus leads to balanced hormones.

How does it works:

The menstrual cycle is divided in two phases:

1. Follicular Phase (Day 1 to Day 14 which is Ovulation period) : In this phase, Flax seed and Pumpkin seeds need to be consumed.

Flax seed which is high in lignans helps to increase estrogen levels, they also contains Omega-3 fatty acids which helps in improving blood cholesterol levels and Pumpkin seeds which are rich in zinc, supports the progesterone production for the next phase.

2. Luteal Phase (Day 15 to Day 28) : In this phase, Sesame seeds and sunflower seeds need to be consumed.

Sesame seeds which are rich in lignans helps in the support of progesterone level which is dominant in the luteal phase. Sesame seeds are also rich in calcium. Sunflower seeds are rich in selenium, which supports liver detoxification and also rich in essential fatty acids.

Potential Benefits:

1. Seed cycling for periods: 

Seed cycling helps in regulating periods in women by balancing the estrogen and progesterone levels in the body. By consuming flax seeds and pumpkin seeds in the follicular phase, we are allowing our body to balance estrogen dominance. Flax seed has lignans and phytoestrogen which leads to balancing estrogen levels in follicular phase and increasing progesterone production for the luteal phase.

During the luteal phase, sesame seeds and sunflower seeds helps in balancing progesterone levels as sesame seeds have high lignans and it also  contains antioxidants which are essential during  postmenopausal period. Sunflower seeds are good source of healthy fats.

2. Seed cycling for PCOS:

Seed cycling helps in regulating periods by supporting estrogen and progesterone levels in the body. It reduces androgens and improves insulin sensitivity. It also has Anti-Inflammatory effects as it contains Omega-3 fatty acids and anti-oxidants that may reduce inflammation in the body which is often elevated in PCOS.

How to incorporate seeds in your daily routine?

• You can make seed laddu by taking 15 tablespoon of each seed unroasted and mixing it with some coconut or you can have one tablespoon of each seed as it is.
• Add to your smoothies and oatmeal
• You can also sprinkle them on your salads and soups
• Other options can be to include them in your curries.

What can we conclude?

Although seed cycling is a good way to improve your hormonal health but it is not a scientifically proven treatment for PCOS and infertility and the results may vary person to person. It works best with other lifestyle changes like diet, exercise, required supplements, stress management and other medical care.