Guest Articles >> Natural Health


By Aarti Singh

Have you ever heard the saying “Breakfast is the most important meal of the day”? Well, whoever said that wasn’t telling a lie. Why is that? The truth is, while we are sleeping our body goes into an overnight “fast” mode, where it feeds itself up of our macronutrients. So logically the best thing to do after we wake up is replenish them or “break” the “fast” mode, hence the name. A healthy nutritious breakfast is the best way to do that. I say healthy and nutritious because people tend to think that they should whatever they desire since it’s earlier in the day. Not true. What you need is a combination of some protein, slow digesting carbohydrates, fiber and healthy fats to keep you full, healthy and energetic throughout the day. Plus recover from the “fast” mode, promote muscle growth and start your “engine” running. But what if I’m trying to lose weight wouldn’t skipping breakfast be a smart choice? No! Skipping breakfast is a bad way to go when it comes down to weight loss. Even though you think you would be consuming fewer calories without breakfast, studies have shown that people who skip breakfast tend to overeat during the day which can lead to unwanted results. Eat right, not less! Here are some breakfast foods ideas to help you lose weight faster and improve your health in general:

Chocolate banana overnight oatmeal

Almost every single day of mine starts with oatmeal. Oats are an excellent source of protein, slow carbohydrates, naturally high in fibers (to help keep you fuller throughout the day) and essential heart-healthy fats such as omega-6. Ingredients needed:

  • 60 grams of oats

  • 1 banana, peeled

  • 150ml low fat milk

  • 1 tbsp. of unsweetened cocoa powder

  • 1 tbsp. of peanut butter (optional)

  • 1 tbsp. of sweetener, stevia (can add more depends on taste)

First you start off by taking the banana and put it in a bowl. Mash it up. Put the oats in the same bowl as the banana. Pour the milk into a smaller boiling pan and place it on the stove. While it’s boiling add the cocoa powder and sweetener and boil until it’s all perfectly mixed up. Take the pan and pour it over the oats and banana. Mix it up. Grab the peanut butter and put it in the bowl. Mix again. Then cover the bowl with a foil and place it in the fridge for the next morning. If you need some more protein in your morning meal, just add a half or a scoop of some whey protein powder, making it even taste better.

Greek yogurt berry pudding

Greek yogurt is packed with protein, vitamin B12, potassium and calcium! Depending on the kind it can be low in fat as well. Adding fresh seeds and nuts to your breakfast not only makes it taste better, it makes it more nutritious and health-improving. It’s a great way to add essential hearth healthy fats to your diets. Add some fruit and your good to go! Fruits such as blueberries, raspberries and blackberries are rich in the antioxidant anthocyanin which helps slimming down the body and burn off that extra fat! Recommended ingredients:

  • Low-fat Greek pudding

  • 1 tbsp. of chia seeds

  • 100 grams of fresh blueberries, raspberries or blackberries

  • 15 grams of crushed almonds

  • 1 tsp. of stevia (or any other sweetener)

Mix the nuts and seeds with the yogurt, add the fresh fruit, serve and enjoy!

Egg and spinach with whole-grain toast

A very common breakfast, we’re going to change it up a bit! Eggs are one of the best protein sources out there to keep you full and energized. Ingredients needed:

  • 2 whole eggs, 2 egg whites

  • 2 whole-grain slices of bread

  • 100 grams of spinach, raw

  • ½ tsp of salt and pepper

It’s pretty simple. Get a pan and spray it with non-stick cooking spray. Chop the spinach and put it in the pan. While that is cooking throw your slices of whole-grain bread in the toaster. Mix the 2 eggs and 2 egg whites and pour them over the spinach. Using whole eggs is a good way to boost your healthy fat intake, keeping you fuller. Yolks also can act as a natural testosterone booster ! Season it with salt and pepper and cook. Once the bread is toasted and the eggs are cooked, serve and eat up!

Breakfast shake

It really couldn’t be simpler. Shakes are a great choice for when you’re in a hurry, to get some macronutrients in. You can design it anyway you desire, higher calorie, lower calories, high protein, low fat and so on! Personal favorite shake which is a bit higher in calories (suggestion):

40 grams of oats

100 grams berry mix

½ a banana

50 grams of spinach

150 ml of almond milk

1 tbsp. peanut butter

1 tsp. chia seeds

1 scoop of protein powder (optional, avoid when trying to lose weight)

Low-calorie pancakes

This is by far the easiest pancake recipe I have ever tried. It is gluten-free, processed sugar-free and very low in calories! And you only need two ingredients!

  • 1 banana

  • 2 whole eggs

Click here to follow very low calorie diet. (Credits :Top hcg weight loss site)

Mash the banana into a bowl. Crack the two eggs over the banana and mix it very good. Once you get your mixture, get a pan, spray it with non-stick

cooking spray and just cook it like a normal pancake! For toppings you can add some fresh nuts, some cinnamon or even sugar-free maple syrup!

Egg and cheese on whole-wheat toast

Another eggs and toast recipe. I have been eating it lately and I have to say, it’s low in calories, it’s fulfilling and very tasty! Ingredients:

  • ½ cup of low-fat cottage cheese

  • 2 eggs

  • 2 slices of whole-wheat bread

  • 1 medium grapefruit

Very simple, toast the two slices and spread the cottage cheese on both of them. Grab a pan and spray it with non-stick cooking spray, crack the eggs and cook them medium. Season them if you desire. Once they’re cooked put the eggs on both of the toast slices. Serve the grape fruit as a side dish!

About the Author

My name is Aarti Singh, Author and Publisher of I am a certified Dietition and Nutritionist from Kerala, India. Working as a Freelance Lifestyle Nutrition Advisor since 2014…As a nutritionist, I have a vast experience in handling cases such as obesity, hypo-thyroid, diabetes, hyper-tension, anaemia for women and children. I offer free customized diet plans based on the person’s life-style issues. You can message me if you are having any questions on Diet and supplements. Profile link:


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