Breakfast for Weight Loss

In Japan, authentic breakfast is steamed rice, miso soup with tofu & sea weed, grilled fish or sashimi (raw fish), and Japanese pickles. Miso and tofu was made from soybeans. Japanese breakfast is pretty healthy except for high salt. So now they use low salt miso and soy source. American may not like this Japanese style breakfast. In the US, you should eat breakfast including high-fiber cereal or oatmeal, nonfat milk, and fruit to help you lose weight and prevent from diabetes, heart disease, and stroke. One research proves that breakfast eaters have less weight than those who skip the morning meal and skipping breakfast has higher risk of obesity by four times. High-fiber breakfast like cereal or oatmeal can help decrease the risk of heart disease, stroke, diabetes, intestinal polyps, and colon cancer. They should provide at least 6 grams of fiber per serving and less than 10 grams of sugar per serving. They should be mixed with nonfat milk, bananas, berries, or apple slices etc to make them more tasty and healthier. However there are other breakfast choices including whole-grain or pumpernickel breads for toast with trans-fat-free soft margarines or cholesterol-lowering spreads that contain plant stanol (Benecol spreads). But Benecol spreads are relatively expensive. Instead I suggest you take Benecol smart chews which are like caramel candies, contain plant stanol, and inexpensive to lower your cholesterol. Plant stanol mimics cholesterol and blocks absorbing cholesterol from intestine. But you may have abdominal discomfort and/or diarrhea. You may eat eggs for breakfast, but better for the occasional brunch. However, one study showed that men with diabetes who eat more than one egg a day have a twofold increase in cardiovascular risk. Typical breakfast foods (hash browns, bacon, croissants) have too much fat or salt and fast-food breakfast have too much of everything.