Weight loss success comes down to eating the best diet, filled with nutritious food.
What dieters chose for breakfast can be the difference between losing pounds or struggling to drop fat.
Numerous studies have shown porridge is one of the best choices to start the day for stable and steady weight loss.
This is because it is filling, packed with fibre, and can be made in a variety of ways which stop it becoming boring.
Porridge and weight
Eating oatmeal boosts the chances of maintaining a healthy body weight, a 2015 study published in Nutrition Research shows.
The study followed the diet patterns of 22,000 US adults, and found those who ate oatmeal regularly had lower body weights and smaller waists than those who didn’t eat it.
Porridge made from other grains, such as quinoa or amaranth, could also help with weight loss.
A small 2015 animal study published in the Journal of Food Science and Technology showed rats fed those grains experienced hormonal changes that reduce hunger. However, adult studies need to be done to discover if the same effect can be seen in humans.
Different types of porridge have different calories, and the total count will depend on how the meal is made.
Made with water, 105g oatmeal porridge has just 124 calories, or 215 calories if made with skimmed milk.
Packaged instant porridge tends to have more calories, so check the label.
Porridges made from 92g of cooked quinoa have around 111 calories if made with water, or 202 calories with skimmed milk.
Amaranth porridge is higher in calories, with 92g cooked amaranth coming in at 126 calories made with water, or 216 made with milk.
Nutritional benefits of porridge
The whole grains in many types of porridge, such as oatmeal, quinoa or amaranth, are bursting wth dietary fibre.
Fibre will help dieters to stay feeling fuller for longer, reducing the urge to snack.
It also promotes the movement of waste through the digestive tract, improving constipation and helping with bloating.
Another breakfast which promotes weight loss is an egg based one. Scientists at the Faculty of Health and Medical Sciences, University of Surrey, reported eating eggs for breakfast caused men they were studying to automatically eat up to 470 calories less at lunch and dinner buffets, when compared to eating the other breakfasts.