Breakfast SET A
Glass of Warm Water
Start your day with a glass of warm water to flush out all the impurities that had accumulated over a night’s sleep, as well as to rehydrate your body and skin. Water is also a natural appetite suppressant that will help increase your metabolism and keep your body running at its optimal level.
Slices of GrapefruitMove on to the grapefruits. This tangy fruit has been shown to contain unique chemical properties that can lower insulin levels to promote weight loss, so it won’t tell the body cells to absorb glucose, fatty acids and amino acids. Moreover, since grapefruits are high in vitamin C, they help your body convert glucose into energy so the excess sugars will not be metabolised to fat and stored on your waistline.
To further fill your stomach and still have enough energy to sustain till lunch, have a bowl of oatmeal. It is a great source of whole grains, helping you to meet the daily recommendation. Whole grains are also beneficial because they are high in fat-soluble fibre to reduce hunger and nutrients that can help to lower cholesterol.
Breakfast SET B
Mixed grain toast with fat-reduced cream cheese and/or avocado Foods such as mixed grain toast and muesli have a low glycaemic index, which means they can keep you satiated for longer due to their slow and steady impact on blood sugar levels.
Pairing your toast with avocado is a healthy choice because the monounsaturated fat present in the fruit can be utilised by your body as a slow burning energy source. Monounsaturated fat also improves insulin sensitivity and glycaemic control to prevent weight gain.
Muesli with Semi-Skimmed Milk
Otherwise, go for the fat-reduced cream cheese option which will provide you with your source of calcium, so your bones are not neglected. The same goes for semiskimmed milk.
Cold-pressed Celery & Apple Juice
Cold-pressed juice won’t oxidise the valuable nutrients and enzymes found in fruits or vegetables. The balance of sodium and potassium from celery is preserved and can work to remove excess water and uric acid from the kidneys. The vitamins, antioxidants and pectin found in apples are also kept intact, which help slow the absorption of carbohydrates to keep your blood sugar levels steady and reduce your hunger cravings.
Broccoli and Red Cabbage Salad
Broccoli and cabbages are great for reducing body fat with their fewer calories and high fibre content. They are also high in vitamin C, which your body needs to effectively absorb calcium from the foods you eat.
Besides vitamin C, red cabbages are also rich in anthocyanins, which are found to boost insulin production and reduce inflammation throughout your whole body for quicker weight loss. Broccoli, on the other hand, has phytochemicals that strengthen your immune system and protect you against disease.
Baked Chicken & Pesto
Proteins require more time to break down than carbohydrates so your body burns more calories metabolising the lean chicken meat. Chicken also provides more energy for exercise so you receive twice the metabolism benefit in one food. Pesto, as the condiment, packs a punch by providing additional protein, calcium and vitamins for further fat burning.
Wash down your meal with a cup of green tea. The antioxidants and caffeine in the tea will increase the rate of your fat and calorie burn. Green tea is also a mood-enhancer, which works for helping you get in the mood for some fat-burning workouts.
Plain Yoghurt with Honey or Cinnamon
Should you get hungry again after lunch, have a cup of yoghurt with a pinch of cinnamon or dollop of honey for that sugar boost to keep you going until the end of the work day! Yoghurt contains probiotics that researchers believe make your intestines less permeable to molecules associated with obesity, type 2 diabetes and glucose. Yoghurt contains calcium too, which is needed for fat burning and maintaining a healthy digestive tract. Cinnamon and raw honey work like grapefruit to help blood sugar get into cells to be used for energy, rather than accumulate in the body as fat.
Hot Peppers White Fish
Similar to chicken, fish is a protein which your body requires more energy to metabolise. The hot peppers will not only give a kick to your taste buds but also to your metabolism by releasing the chemical capsaicin into your system. You may notice your body temperature increasing somewhat because it’s burning more calories in response to the stress hormones released to deal with capsaicin.
Drinking lemon water can help speed up weight loss as it is made up of natural ingredients without any kind of additives or preservatives. Each time you have a drink, you are not consuming any calories! Lemon water helps activate your body’s detoxifying process and cleans out some of the toxins inside your body in greater frequency. It also has the effect of curbing your appetite so you’re less likely to reach for something to munch on in the middle of the night.