Skipping breakfast is not a good idea if you're trying to lose weight. Recent studies suggest that your metabolism works most efficiently early in the day, so your body is less likely to store food as fat when you eat it in the morning. Also having breakfast helps you feel full and may make it easier to stick to your diet. Research shows that overweight or obese people lose over twice as much weight when they consume the majority of their calories in the morning instead of at night. Mind you, this does not imply that starting your day off with a 700-calorie breakfast will automatically help you lose weight. Instead, shoot for a large, balanced meal that's high in protein — like eggs, yoghurt or lean meat to fend off hunger. And if you feel the urge, go ahead and end your meal with something sweet. This can decrease carb-cravings later in the day. Even if preparing and eating meals at home may be challenging due to work, social and family commitments, keep in mind that eating at home gives you control over the quality of the foods you consume and the quantity of fat, sugar and salt added. Here are some healthy filling breakfast recipes to keep you full throughout your day. Spinach and Parmesan omelet In a medium frying pan coated with nonstick cooking spray or a few drops of vegetable oil, sauté 1 cup chopped spinach and 1 tablespoon chopped spring onion for 1 minute. Beat 2 eggs with a dash of Tabasco; add to pan. Cook for two minutes, or until egg is cooked through. Flip and add two teaspoons grated Parmesan; cook for 15 to 30 seconds. Serve with 1 slice toasted oat bread and 1/2 cup grapes. Raspberry-banana smoothie Combine 1/2 banana, 1/2 cup frozen raspberries, 1/2 cup fat-free yoghurt and 8 ounces skim milk in a blender. Pulse until smooth. Eat with 1 slice whole wheat toast and 2 teaspoons peanut butter. Tropical fruit parfait Peel and cut 1/2 grapefruit and 1/2 orange into segments. Combine with 1/2 kiwi, peeled and chopped and 1/4 cup pineapple chunks. Place 1/2 cup fat- free yoghurt in a bowl. Spoon half the fruit mixture over the yoghurt, add 2 tablespoons high-fiber cereal. Then add another 1/2 cup fat-free yoghurt, remaining fruit and another 2 tablespoons high-fibre cereal. Top with 2 tablespoons shredded coconut, if available.
