There is a lot of confusion about what is the best to eat first thing in the day, that's why today we get rid of doubts

Choosing what to eat for breakfast when we try to take care of ourselves is almost the hardest thing. We wake up on time and with so much contradictory information, we don't know what is the best way to lose weight.

Many opt for cereals, when in reality it is not the most recommended option, since although they are sold as 'light' they have a lot of sugar. Others choose pastries, which is worse.

Since there is a lot of confusion about what to eat for breakfast to take care of yourself, lose weight and have energy throughout the day, let's see what the experts and scientific studies say about what is best.

What to eat for breakfast to lose weight?

It is best to always choose foods rich in nutrients and eat some protein and fiber, otherwise, we will get hungry in the middle of the morning, which will lead us to consume something unhealthy and rich in carbohydrates.

Here we tell you what you should eat first thing in the day to lose weight and take care of yourself.

1) Foods rich in fiber

If you are trying to lose weight it is good that you eat foods rich in fiber for breakfast. A 2015 study showed that high-fiber diets help people lose more weight, speed up their metabolism, and lower their risk of diabetes.

Other research links fiber to better health and greater weight loss. For example, this research revealed that those who ate more fiber had less visceral fat, which is 'the bad'

Some healthy, satiating, high-fiber foods include:

• Oat bran.
• Fruits (plums and citrus, especially).
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A good option would be to have a natural yogurt with a couple of tablespoons of oat bran, an orange, plus coffee or tea, if you need energy, and some protein.

2) Proteins

Eating more protein at breakfast, or at any other time of the day, can help you lose weight. Numerous studies link high protein diets with increased weight loss. A 2014 analysis suggests that protein increases feelings of fullness, causing us to eat less during the day, as it keeps us 'full' for longer.

In addition, numerous investigations have detailed that protein-rich foods accelerate metabolism and increase the body's thermal effect, that is, the amount of calories it takes to digest and process them.

These are protein-rich options that you can consider:

• Scrambled, boiled or grilled eggs.
• Turkey or turkey cold cuts.
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• Tuna (better natural).

3) Coffee or tea (no sugar or sweeteners)

There are many studies showing that caffeine can help increase metabolic rate by up to 11%. In fact, six different studies found that people who consume 270 mg of caffeine per day (about three cups) burn an additional 100 calories every 24 hours.

In addition to coffee, tea is also ideal for weight loss, as it contains catechism, which can help speed up metabolism.

Green tea is particularly good, especially for reducing abdominal fat. Numerous studies have shown that people who consumed this drink regularly lost 1.3 kilos more on average than those who did not.

Coffee or tea is best drunk without milk and without sugar or sweeteners. Even if you think that saccharin or stevia do not make you fat, it is better not to take them, since some studies, such as this one published by the Canadian Medical Association Journal, link frequent consumption of aspartame, stevia and sucralose with weight gain, heart and diabetes.

[The Best Teas for Real Weight Loss]

4) Beware of cereals and breads with 'things'

We go to the supermarket and see all kinds of breads with pipes, other ingredients that only add calories to our breakfast unnecessarily. The best thing, if you want to have bread, is to choose one of rye or 100% wholemeal.

In addition, it is better not to have cereals or granola for breakfast, since they have a lot of sugar, which will cause you to have a low energy mid-morning. If you are used to eating this type of food for breakfast, replace it with rolled oats.

[Why 'light' cereals are not so good]

5) Better whole fruit instead of juices

Fruit juices are a sugar bomb, very healthy, yes, but also caloric. According to Harvard University, a glass of orange juice contains 10 teaspoons of sugar, the

[Why should you stop drinking orange juice]

6) Some yogurts

Although dairy is not essential for a healthy diet, it is not bad. If you want to take care of yourself, you can have skim milk in the morning and yogurts. Of course, you should be careful with which ones you choose, since all that glitters is not gold.

The yogurts that are low in fat are usually very high in sugar. In fact, there are them with up to 29 grams of sugar but they are "low in fat".

Be careful, they are not all the same, so you must be careful and read the nutritional composition label well. Theirs is that it does not contain more than 20 grams of this substance.

And this is it, reader. Remember that it should not be more than half an hour from when you wake up until you eat something. And obviously, you should always have breakfast.

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