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A Complete Guide on Healthy Weight Loss Recipes

Shedding pounds is difficult and infrequently daunting, however it doesn’t at all times should be that way. One of the critical elements of weight reduction is the food you eat and the way you prepare it. Nevertheless, finding healthy recipes for weight reduction generally is a struggle for a lot of. It’s common to get stuck in a rut of consuming the identical bland, boring meals. But you possibly can select interesting and healthy ways to cook food while on a weight reduction journey.



While most individuals deal with suitable foods to eat for weight reduction, they often ignore how they need to prepare them. It isn’t any secret that one must do not forget that calorie intake and expenditure are the 2 predominant aspects in reducing weight. So choosing recipes that fit inside your calorie budget is crucial. Sometimes, adding ingredients that don’t complement the dish or using the incorrect cooking method can quickly turn a healthy meal into an unhealthy one. 

With the correct guidance and recipes, you possibly can learn tips on how to prepare healthy meals that aid in weight reduction and satisfy your taste buds. The next sections will delve into a few of the very best weight-loss recipes and offer tips about making slight modifications that could make a big difference.

Understanding the Basic Principles of Weight Loss

To realize healthy and sustainable weight reduction, one must understand the fundamental principles behind it. Consuming fewer calories than you burn off is the basic idea behind weight reduction; many studies support this. Nevertheless, it’s not nearly consuming low-calorie foods but in addition taking note of the cooking method and the ingredients used.

While we might imagine that we’re consuming a low-calorie dish, the ingredients and cooking methods we use can significantly alter the calorie count of the food. For instance, using butter or oil to fry or sauté as an alternative of grilling or steaming can add excess calories to the dish. Similarly, adding sugar or salt to boost the flavour can increase the calorie count and reduce the general dietary value.

One must also note that some cooking methods can deplete essential nutrients, lower fibre count, or increase unhealthy fats. As an example, research shows deep-frying could make food high in unhealthy fats, and overcooking vegetables can lower dietary content.

To realize effective weight reduction, it’s essential to strike a balance between the calorie count and the dietary value of the food. Selecting whole foods like lean meats, fruits, vegetables, whole grains, and healthy fats is a wonderful strategy to be certain that the food is high in nutrients yet inside a calorie budget.. Moreover, adopting long-lasting lifestyle changes and increasing physical activity may help maintain weight reduction in the long run.

Summary

Achieving healthy and sustainable weight reduction requires understanding the basic principles behind it. While consuming fewer calories than you burn off is crucial, taking note of the cooking method and the ingredients used is equally necessary. High-calorie oils or adding sugar or salt can increase the calorie count and reduce the dish’s dietary value. Similarly, some cooking methods can deplete essential nutrients, lower fibre count, or increase unhealthy fats. To make sure effective weight reduction, it’s vital to balance the calorie count and the dietary value of the food, select whole foods like lean meats, fruits, vegetables, whole grains, and healthy fats, and adopt long-lasting lifestyle changes while increasing physical activity.

Essential Points to Note While Making a Weight Loss Recipe

Making a weight reduction recipe involves greater than just choosing low-calorie foods. As well as, one must consider the cooking methods, spices, herbs, oils, and base foods used to make the recipe. 

Listed here are some essential points to remember while making a weight-loss recipe:

Select Whole Foods

Whole foods like fruits, vegetables, whole grains, lean meats, and healthy fats should form the bottom of any weight reduction recipe. Research shows these foods are high in nutrients and low in calories, making them a wonderful weight-loss alternative.

Use the Right Cooking Methods

Research shows that cooking methods play a vital role within the calorie count of the food. As an example, grilling, baking, or steaming is a healthier option than deep-frying, or shallow frying. Nevertheless, the latter methods add excess calories to the dish, making it less healthy.

Use Healthy Cooking Oils

As an alternative of using unhealthy oils like vegetable or palm oil, use healthier options like olive, coconut, or avocado. These oils are high in healthy fats and may help reduce the chance of heart disease. Also avoid refined oil as it could affect overall health and weight reduction journey.

Limit the Use of Salt and Sugar

Adding sugar to boost the dish’s flavour can increase the calorie count and reduce the dietary value of the food. Adding extra salt adds more sodium through meals which affects overall health. As an alternative, use herbs and spices like garlic, ginger, turmeric, cumin, or cinnamon to flavour your recipes.

Add Fibre Wealthy Foods

Add fibre-rich foods: Foods high in fibre, like legumes, whole grains, fruits, and vegetables, can make it easier to feel satiated for prolonged periods and reduce the general calorie intake.

Avoid Processed Foods

Processed foods are high in calories, unhealthy fats, and added sugars, making them an unhealthy weight-loss alternative.

Portion Control

Even healthy foods can contribute to weight gain if consumed in large quantities. Due to this fact, listen to portion sizes and avoid overeating.

Summary

When creating weight-loss recipes, one must consider aspects beyond just the calorie count of the ingredients. The cooking methods, spices, herbs, oils, and base foods utilized in the recipe can all impact its overall dietary value. Some key points to recollect while creating weight-loss recipes include using whole foods, choosing healthy cooking oils, limiting salt and sugar, incorporating fibre-rich foods, avoiding processed foods, and practising portion control. Following these guidelines, individuals can create healthy and satisfying recipes supporting their weight reduction goals.

Healthy Weight Loss Recipes

Maintaining a healthy diet is crucial for a healthy lifestyle, and cooking your meals is the very best strategy to ensure your food is nutritious and customised to your taste. Nutritious dishes contain essential nutrients, vitamins, and minerals the body requires. By preparing your meals, you possibly can control the nutrient content and include ingredients your body needs. 

To make it easier to start in your healthy cooking journey, listed below are some nutritious recipes for breakfast, lunch, and dinner. These recipes aren’t only easy and quick but in addition delicious and healthy.

Healthy Breakfast Recipes for Weight Loss

It isn’t any secret that breakfast is crucial meal of the day, and it’s essential to start out your day with a healthy, filling breakfast to set the tone for the remainder of the day.

Several studies showcase the importance of a healthy breakfast for weight reduction. Overeating at breakfast or skipping it entirely is a standard mistake people make. Nevertheless, eating a satisfying breakfast is crucial to stop overeating throughout the day. Moreover, one shouldn’t skip breakfast, as research shows those that eat healthy breakfast perform higher throughout the day. A nutritious breakfast should contain all nutrients, particularly proteins and carbohydrates.

Listed here are some delicious and healthy breakfast recipes.

Chickpea Poha

Serving – 1

Cooking time – 20 minutes

Ingredients
  • Poha: 50g
  • Chickpeas: 50g, boiled and drained
  • Coconut Oil: 1 tsp
  • Mustard Seed: ¼ tsp
  • Onion: 50g, thinly sliced
  • Green Chili: 1 chopped
  • Turmeric: ¼ tsp
  • Salt: As per taste
  • Curry Leaves: 5-6
  • Coriander: For garnishing
Preparation Method
  • Rinse the poha in a colander under running water for 10 seconds. Allow water to empty and set it aside.
  • Heat some coconut oil in a pan over medium heat. Once hot, add mustard seeds. 
  • Add curry leaves, green chilli, and sliced onions when mustard seeds crackle. Sauté until the onions turn golden brown.
  • Add turmeric and salt to the pan and stir well.
  • Add boiled chickpeas and poha to the pan, and blend well.
  • Cook on low flame for 5-6 minutes.
  • Finally, garnish with freshly chopped coriander and serve hot.

Sprout Salad Recipe

Serving – 1 bowl

Cooking time – 10 minutes

Ingredients
  • Mixed sprouts: 50g
  • Onion: ¼ cup, finely chopped
  • Tomato: ¼ cup, finely chopped
  • Cucumber: ¼ cup, finely chopped
  • Carrot: ¼ cup, grated
  • Lemon juice: 1 tsp
  • Salt: As per taste
  • Black pepper: ¼ tsp
  • Coriander: For garnishing
Preparation Method
  • Rinse the mixed sprouts and set them aside. As per preference, you should utilize it as is or blanch/steam for 4-5 minutes.
  • Add chopped onion, tomato, cucumber, and grated carrot in a mixing bowl.
  • Add mixed sprouts to the bowl and blend well.
  • Season the salad with lemon juice, salt, and black pepper, and blend again.
  • Garnish the salad with freshly chopped coriander and serve.

Healthy Oats Idli Recipe

Serving Size: 2

Preparation Time: half-hour

Ingredients
  • Oats: ¾ cup
  • Rava (semolina): ½ cup
  • Curd: 1 cup
  • Baking soda: ¼ tsp
  • Olive oil: 1 tsp
  • Mustard seeds: 1 tsp
  • Cumin seeds: 1 tsp
  • Urad dal: ½ tbsp
  • Grated carrot: ½ cup
  • Green chilli: 1
  • Ginger: 1 inch
  • Curry leaves: 6-7
  • Coriander leaves: 1 tbsp, finely chopped
  • Salt: ½ tsp
  • Water: ½ cup
Approach to Preparation
  • In a pan, dry roast the oats for 2-3 minutes until evenly golden. 
  • Once done, allow them to cool down and grind them right into a nice powder.
  • Heat some oil in a pan. Once hot, add mustard seeds and cumin seeds. Allow them to splutter.
  • Add urad dal and fry till golden brown.
  • Add grated carrot, green chilli, ginger, curry leaves, and coriander leaves. Fry for a minute or two until the raw smell of the carrot goes away.
  • Add powdered oats, rava, and curd in a mixing bowl. Mix well.
  • Add water as required to make a smooth batter. The batter needs to be of pouring consistency, neither too thick nor too thin.
  • Add some salt and baking soda to the batter and blend well.
  • Add the tempering to the batter. Mix again.
  • Heat water in an idli steamer and grease the idli moulds with oil.
  • Pour the batter into the moulds, filling them about ¾ th full.
  • Steam the idlis for about 15-20 minutes or until done.
  • Once done, remove them from the steamer and allow them to cool down for a minute or two.
  • Serve hot with coconut chutney or sambar.

Note: You can too add grated veggies like cabbage, beetroot, or zucchini to the batter to make the idlis more nutritious and flavorful.

Healthy Lunch and Dinner Recipes for Weight Loss

A standard query that pops up each day is, “What’s for lunch/dinner today?” We regularly crave our favourite comfort foods, which can not at all times be the healthiest alternative. That’s why it’s time to remodel bland meals into delicious, nutrient-rich dishes to make it easier to achieve your weight reduction goals.

Below are some lunch and dinner meals which can be each healthy and delicious. Each recipe incorporates nutrients to fuel your body and make it easier to shed those extra kilos. Some nutritious dinner ideas will even make it easier to end your day healthily. Keep in mind that dinner needs to be the smallest meal of the day since most individuals retire to bed afterwards. Try to maintain a minimum of a 2 hour gap between dinner and bedtime.

Listed here are some tasty and weight-loss-friendly meals!

Quinoa and Vegetable Pilaf

Serving – 2

Cooking time – 25 minutes

Ingredients
  • Quinoa: 50 grams
  • Bell peppers: 1 cup (chopped)
  • Carrots: ½ cup (chopped)
  • Peas: ½ cup
  • Onion: 1 small (finely chopped)
  • Garlic: 2 cloves (minced)
  • Ginger: 1 tsp (minced)
  • Turmeric powder: ½ tsp
  • Cumin seeds: ½ tsp
  • Coriander powder: 1 tsp
  • Garam masala powder: ½ tsp
  • Salt: as per taste
  • Water: 2 cups
  • Olive oil: 1 tbsp
Preparation Method
  • Rinse the quinoa in water, soak it for 1-2 hours. Drain excess water and keep it aside.
  • Heat oil in a pan, add cumin seeds and allow them to splutter.
  • Add the onion, ginger, garlic. Sauté until the onion is translucent.
  • Add the chopped carrots, bell peppers, and peas. Sauté for 2-3 minutes until tender.
  • Mix well with the turmeric, coriander powder, garam masala powder, and salt.
  • Add soaked quinoa and a pair of cups of water and blend all the pieces well.
  • Bring the mixture to a boil. Once boiled, reduce the warmth to low. Then, cover the pan with a lid.
  • Cook for 15-20 minutes until the water has been absorbed and the quinoa is tender.
  • Now turn off the warmth, and let it rest for a couple of minutes.
  • Heat oil in a pan, add cumin seeds and allow them to splutter.
Vegetable Oats Khichdi

Serving – 2

Cooking time – half-hour

Ingredients
  • Rolled oats: 1 cup
  • Mixed vegetables (carrots, beans, peas): 1 cup
  • Onion: 1 small (finely chopped)
  • Garlic: 2 cloves (minced)
  • Ginger: 1 tsp (minced)
  • Cumin seeds: 1 tsp
  • Turmeric powder: ½ tsp
  • Coriander powder: 1 tsp
  • Garam masala powder: ½ tsp
  • Salt: as per taste
  • Water: 2 cups
  • Olive oil: 1 tbsp
Preparation Method
  • Rinse the rolled oats in water and keep them aside.
  • In a non-stick pan, heat the olive oil on medium flame.
  • Now, add the cumin seeds and allow them to splutter.
  • Then, add the onion, ginger, garlic, and sauté until the onion is translucent.
  • Next, add the mixed vegetables and sauté for a couple of minutes until tender.
  • Mix well with the turmeric, coriander powder, garam masala powder, and salt.
  • Add the rinsed rolled oats and a pair of cups of water and blend all the pieces well.
  • Bring the mixture to a boil. Now reduce the warmth, and canopy the pan with a lid.
  • Cook for 15-20 minutes until the water has been absorbed and the oats are cooked well.
  • Turn off the warmth. Now, let the khichdi rest for five minutes before serving.
  • Serve hot with a side of yoghurt and a salad.

Broccoli Pesto Chicken Pasta

Serving – 2

Cooking time – half-hour

Ingredients

For Pesto:

  • Fresh basil: 1 cup
  • Minced garlic: 2 tsp
  • Pine nuts: 3 tbsp
  • Olive oil: 2 tbsp
  • Lemon juice: 1 tbsp

For Chicken Pasta:

  • Shredded cooked chicken breast: ¾ cup
  • Olive oil: 1 tbsp
  • Garlic, chopped: 1 tsp
  • Whole-grain Pasta: 1 cup
  • Broccoli florets: 1 cup
  • Peas: 1 cup
  • Zucchini: 1 cup
  • Salt and pepper, to taste
Preparation Method
  • Start boiling water in a pot and add salt. Add pasta once the water starts boiling. Cook pasta as per package directions until al dente. Drain and put aside.
  • Mix fresh basil, garlic cloves, pine nuts, olive oil, and lemon juice in a food processor or blender. Now, mix until you get a smooth pesto sauce. Extra sauce can store in airtight container and keep it in fridge.
  • Heat one tablespoon of olive oil in a pan over medium-high heat. Then, add chopped garlic and sauté for 30 seconds.
  • Add broccoli florets, peas, and zucchini. Season with salt and pepper and sauté for a couple of minutes or until the vegetables are tender-crisp.
  • Add shredded chicken, cooked pasta, and pesto sauce to the pan. Toss all the pieces together until the pasta and chicken are coated with the sauce.
  • Serve the pasta in bowls. If desired, top it with some freshly grated Parmesan cheese.

Sauteed Vegetable Paneer

Serving – 3

Cooking time half-hour

Ingredients
  • Paneer or tofu cube: 1 cup
  • Chopped green beans: ½ cup
  • Chopped carrot: ½ cup
  • Cauliflower florets: 1 cup
  • Chopped onion: ½ cup
  • Chopped tomato: ½ cup
  • Minced garlic: 1 tsp
  • Minced ginger: 1 tsp
  • Olive oil: 1 tbsp
  • Cumin seeds: ½ tsp
  • Ground turmeric: ½ tsp
  • Ground coriander: 1 tsp
  • Salt and pepper, to taste
  • Chopped cilantro for garnish
Preparation Method
  • Heat one tablespoon of olive oil in a pan over medium-high heat.
  • Add cumin seeds and allow them to splutter.
  • Add minced garlic and ginger and sauté for 30 seconds.
  • Next, add chopped onions and sauté until golden brown.
  • Add chopped carrots, cauliflower florets, and green beans. Mix well and cook for 8-10 minutes or until the vegetables are tender.
  • Then, mix in chopped tomatoes, turmeric, coriander, salt, and pepper.
  • Cook them until the tomatoes are soft and mushy.
  • Next, add paneer cubes to the pan. Cook for 2-3 minutes until heated.
  • Add fresh coriander leaves and spring onions for garnish before serving.
  • Benefit from the dish along with your multigrain chapati.

Beverages  to Consider

Listed here are some healthy beverage options to contemplate:

  • Water: Adequate hydration is crucial for overall health and can even aid in weight reduction. It helps keep you hydrated and may reduce hunger sensations, stopping overeating.
  • Green tea and Herbal tea: These teas are low-calorie beverages with antioxidants and may help boost metabolism, aiding in weight reduction. But do remember to skip every type of sweeteners.
  • Thin Buttermilk: It’s cooling beverage which supplies protein. Buttermilk may be taken plain or flavoured with mint, curry leaves, cumin powder, etc.
  • Smoothies: Smoothies may be an awesome low-calorie option that mixes fresh vegetables and fruit. They supply a balanced combination of protein, complex carbohydrates, healthy fats, vitamins, and nutrients. Avoid sugar, syrups or sweeteners as fruits or dry fruits utilized in recipes give required sweetness.

Then again, it’s necessary to limit or avoid beverages high in calories, sugar, and unhealthy fats, similar to soda, energy drinks, and fruit juices with added sugars. These beverages are harmful to weight management.

HealthifyMe Suggestion

Add a singular twist to your weight reduction recipe by incorporating quite a lot of herbs and spices. Aside from the flavourful experience, many herbs and spices, similar to cinnamon, turmeric, and cumin, contain antioxidant and anti inflammatory properties which will help promote weight reduction. Moreover, incorporating these herbs and spices in your meal can reduce the necessity for added salt, sugar, or unhealthy fats, making your recipe healthier and low in calories. So next time you prepare your favourite recipe, use different spices and herbs so as to add flavour and nutrition.

Conclusion

Making a healthy and effective weight-loss recipe involves greater than selecting low-calorie foods. Concentrate to the cooking methods, spices, herbs, oils, and base foods used to make the recipe. One can create delicious and nutritious meals by selecting whole foods, using suitable cooking methods and oils, limiting salt and sugar, adding fibre-rich foods, avoiding processed foods, and controlling portion sizes. Maintaining a healthy diet is crucial for a healthy lifestyle, and by preparing your meals, you possibly can control the nutrient content and include ingredients your body needs.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Steadily Asked Query (FAQs)

Q: What are some healthy and delicious weight reduction recipes?

A: Some healthy and delicious weight reduction recipes include whole foods similar to fruits, vegetables, whole grains, lean meats, and healthy fats. Recipes may be prepared using cooking methods similar to grilling, baking, or steaming as an alternative of deep-frying, shallow frying. Healthy cooking oils similar to olive, coconut, or avocado may be used as an alternative of unhealthy oils like vegetable or palm oil. Herbs and spices like garlic, ginger, turmeric, cumin, or cinnamon can flavour recipes as an alternative of salt and sugar. Fibre-rich foods like legumes, whole grains, fruits, and vegetables may be added to scale back the general calorie intake. Healthy weight reduction recipes include a quinoa and black bean salad, a chicken and vegetable stir fry, and baked salmon with vegetables.

Q: Can I incorporate high-protein recipes in my weight reduction weight-reduction plan?

A: Incorporating high-protein recipes in a weight-loss weight-reduction plan can profit. High-protein foods help to construct and maintain muscle mass. In consequence, it will possibly increase metabolism and help burn more calories. Foods similar to fish, eggs, lean meats, nuts, and legumes are all excellent sources of protein that may be incorporated into weight reduction recipes. Nevertheless, balancing protein intake with other nutrients and maintaining a calorie deficit is crucial to attain weight reduction goals.

Q: What are some low-carb recipes for weight reduction?

A: Some low-carb recipes for weight reduction include grilled chicken with roasted vegetables, zucchini noodles with tomato sauce and baked chicken, and spinach and feta stuffed chicken breast. These recipes use ingredients low in carbohydrates, similar to vegetables, lean meats, and healthy fats. Selecting whole foods and avoiding processed foods is crucial when following a low-carb weight-reduction plan.

Q: How can I make my meals more filling and satisfying without adding too many calories?

A: Adding fibre-rich foods similar to fruits, vegetables, and whole grains to meals may help make them more filling and satisfying without adding too many calories. Eating protein-rich foods can even increase satiety and reduce overall calorie intake. It is usually essential to listen to portion sizes and avoid overeating.

Q: Are there any weight reduction recipes which can be quick and simple to arrange?

A: You possibly can prepare many weight reduction recipes which can be quick and simple to arrange. Examples include overnight oats, vegetable and chicken stir fry, and grilled salmon with asparagus. These recipes use easy ingredients and cooking methods and may be prepared in under half-hour.

Q: Can I still enjoy desserts while on a weight-loss weight-reduction plan? What are some healthy dessert recipes?

A: It is feasible to enjoy desserts while on a weight-loss weight-reduction plan. Some healthy dessert recipes include fruit salad, Greek yoghurt with berries, and baked apples with cinnamon. These desserts use natural sweeteners like fruit and dry fruits or their puree. Nevertheless, taking note of portion sizes and limiting the intake of high-calorie desserts is crucial.

Q: How can I meal prep for weight reduction and save time within the kitchen?

A: Meal prepping is a wonderful strategy to save time within the kitchen and ensure healthy eating habits. To meal prep for weight reduction, one can plan meals upfront, cook in bulk, and store food in individual containers. It is crucial to decide on recipes that may be prepared ahead of time and are easy to store and reheat. Meal prepping can even help to avoid unhealthy food decisions and reduce overall calorie intake.

Q: What are some vegetarian or vegan weight reduction recipes?

A: Some vegetarian or vegan weight reduction recipes include lentil soup, vegetable stir-fry with tofu, chickpea salad, quinoa salad, roasted vegetables with hummus, and roasted sweet potato and black bean tacos.

Q: How can I make healthy substitutions in my favourite recipes to make them more weight-loss-friendly?

A: To make healthy substitutions in favourite recipes, one can swap out unhealthy cooking oils for healthier options similar to olive, coconut, or avocado. One can even reduce sugar or salt by utilizing herbs and spices to boost the flavour. As well as, using whole foods, similar to healthy fats, lean meats, vegetables, fruits, and whole grains, can increase the dish’s dietary value while keeping the calorie count low. One other tip is to listen to portion sizes and avoid overeating.

Q: What are some common mistakes to avoid when cooking for weight reduction?

A: Some common mistakes to avoid when cooking for weight reduction include counting on processed foods, overusing unhealthy cooking oils, adding excess salt or sugar, and overeating. One must also deal with whole, nutrient-rich foods and use healthy cooking methods, similar to grilling, baking or steaming, as an alternative of deep-frying, shallow frying. Even with healthy foods, portion control is crucial to avoid consuming excess calories.

Research Sources

1. Howell S, Kones R. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab. 2017 Nov 1;313(5):E608-E612. doi: 10.1152/ajpendo.00156.2017. Epub 2017 Aug 1. PMID: 28765272.

https://pubmed.ncbi.nlm.nih.gov/28765272/

2. Lee S, Choi Y, Jeong HS, Lee J, Sung J. Effect of various cooking methods on the content of vitamins and true retention in chosen vegetables. Food Sci Biotechnol. 2017 Dec 12;27(2):333-342. Doi: 10.1007/s10068-017-0281-1. PMID: 30263756; PMCID: PMC6049644.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/

3. Greger M. A Whole Food Plant-Based Weight loss program Is Effective for Weight Loss: The Evidence. Am J Lifestyle Med. 2020 Apr 3;14(5):500-510. DoI: 10.1177/1559827620912400. PMID: 32922235; PMCID: PMC7444011.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7444011/

4. Alpaugh M, Pope L, Trubek A, Skelly J, Harvey J. Cooking as a Health Behavior: Examining the Role of Cooking Classes in a Weight Loss Intervention. Nutrients. 2020 Nov 28;12(12):3669. doi: 10.3390/nu12123669. PMID: 33260523; PMCID: PMC7761020.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761020/

5. Sievert K, Hussain SM, Page MJ, Wang Y, Hughes HJ, Malek M, Cicuttini FM. Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials. BMJ. 2019 Jan 30;364:l42. DoI: 10.1136/Bmj.l42. PMID: 30700403; PMCID: PMC6352874.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352874/

6. Corder K, van Sluijs EM, Ridgway CL, Steele RM, Prynne CJ, Stephen AM, Bamber DJ, Dunn VJ, Goodyer IM, Ekelund U. Breakfast consumption and physical activity in adolescents: each day associations and hourly patterns. Am J Clin Nutr. 2014 Feb;99(2):361-8. doi: 10.3945/ajcn.111.027607. Epub 2013 Nov 27. PMID: 24284440; PMCID: PMC3893728.

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