Losing weight with a hot breakfast – that sounds contradictory at first glance? Wrong, because a hot breakfast not only tastes good, but also offers numerous health benefits . This idea or conviction originally comes from Traditional Chinese Medicine , TCM for short, and can also be found again and again in the teachings of Ayurveda, i.e. the Indian healing art.
In this blog post, we will explain exactly why Porridge is recommended for weight loss and give you tips on how to prepare your delicious, hot breakfast in just a few steps!
1. Hot breakfast heats up the metabolism
Who doesn't know it? Winter or the cold season is here, and it is much harder to get going. On the one hand, this has to do with the fact that it is usually still dark in the morning. On the other hand, breakfast also plays an important role. Many people have a cold breakfast and do not realize what benefits a cooked breakfast would have for them and their metabolism.
What exactly is this all about? In simple terms, metabolism is the transport of substances into the body and the transformation of substances within the body. There are different types, such as energy metabolism . As the name suggests, this process converts substances in the body into energy and allows you to start the day full of energy. A fast-functioning metabolism can therefore be regarded as beneficial and can also help with weight loss.
In addition to sufficient fluid intake and exercise, a hot breakfast such as oatmeal also ensures that the metabolism is boosted.
2. Healthy intestines & good digestion are promoted
A good intestinal flora is beneficial for many things – but did you know that it also helps with weight loss?
A study from Belgium came to this conclusion: More precisely, the influence of a certain intestinal bacterium called Akkermansia muciniphila on overweight people was investigated. The researchers discovered weight loss and improved metabolism (while maintaining the same diet and exercise habits) in the subjects who took the bacterium for three months . 1 This is just one example that illustrates the importance of a healthy gut for successful weight loss!
Quite simply, this effect can also be described as a cycle :
- A healthy intestine leads to a functioning digestion.
- With good digestion, we feel more comfortable and motivated to meet our weight loss goals.
- A healthy diet and exercise, in turn, strengthen the intestinal flora.
A simple step to improve gut health is to pay attention to a high fiber content in foods. Insoluble fiber serves as an ideal food for the intestinal bacteria, allowing them to multiply and digestion to proceed more effectively.
In everyday life, this can easily be achieved with a warm porridge . The numerous fibers in oatmeal, including beta glucans , ensure that you and your intestines simply feel good.
3. Prevent cravings with these 2 tips
Cravings are something you want to avoid as much as possible if you want to lose weight! After all, they can nullify the successes felt in a short time.
Basically, there are two reasons why cravings can occur:
The calorie requirement has been reduced too much and too quickly.
Many people make the mistake of reducing the amount of calories in a diet too much, and not gradually, but all at once. The body is not used to the sudden restriction, and in the worst case, it can lead to real food cravings.
Our practical calorie calculation is recommended here . This allows you to calculate your calorie requirements free of charge and in just a few steps, giving you a guideline on how many calories you should consume when losing weight.
The composition of the supplied calories is not correct.
100 calories is not equal to 100 calories if one is an apple and the other is chocolate. You can find out more with the help of calorie crackers.
In addition, some foods have the same number of calories , but are differently filling . Fiber and proteins, in particular, have a decisive influence on the feeling of fullness. One food that is therefore ideal as an ingredient in a hot breakfast is oatmeal .
How exactly does this work? Once the long-chain carbohydrates (= fiber) are absorbed, they are split in the body and released into the bloodstream. Depending on the length of the chains, this process happens faster or slower. Since oatmeal consists mainly of long-chain carbohydrates, the breakdown takes longer. In this way, your blood sugar rises more slowly or sustainably, and you stay full for longer. 2
What TCM has to say about this
Traditional Chinese medicine also knows about food cravings and how they arise. The cause is assumed to be that the spleen Qi, i.e. the vital energy of the spleen, is out of balance . A hot breakfast can prevent this. As can be seen from the chart of the organ clock, the active time of the spleen is between 9 and 11 o'clock. According to TCM, a hot breakfast gets the digestion going.
4. Hot meals guarantee improved nutrient absorption
The absorption of important micro- and macronutrients is also increased by hot meals.
Most foods can be better absorbed by the body when cooked or heated . This can be explained by the fact that the cellulose present in the plant cell walls cannot be broken down by humans. However, the cell walls break open when heated and the polysaccharide can be absorbed. It is therefore also advisable to switch to a warm first meal during breakfast.
In the long run, this will of course have a positive effect on your body and your weight loss goal!
5. Breakfast becomes a morning ritual
When losing weight, not only diet and exercise play an important role, but also the right mindset ! With a positive attitude, things are much easier for us. Perhaps you have noticed this yourself while studying for an exam, doing tasks at work, or losing weight. One way you can make it easier on yourself is to create rituals !
For example, you can take time every morning to prepare and enjoy your full and warm breakfast. You will see; after a few days, it has already become a real routine that you do not want to miss. But don't worry: you don't have to get up extra early for this because our porridges are prepared in just a few steps .
Another advantage: a warm meal such as oatmeal in the morning provides you with all the nutrients, such as proteins or minerals, you need for a successful morning. In addition, you stay full for a long time, do not need snacks in between, and easily save calories. So you can focus on the important things like work, college, or school and not on what you eat next.
Breakfast ideas: tips and recipes for your hot, healthy breakfast
As promised at the beginning, we will now share some tasty ideas for what your hot breakfast could look like.
- Oatmeal with various toppings
- Egg dish with fresh vegetables
- Waffles with fruit
- Hearty breakfast muffins
- Baked beans with toasted bread
Even if all ideas are about a warm meal, not all are suitable for losing weight. Finally, it also depends on what the nutrient composition looks like and whether the dish can be prepared quickly. With an elaborate preparation, motivation can quickly be lost and you are tempted to resort to unhealthy alternatives.
Porridge definitely meets these criteria for the perfect breakfast to lose weight ! Oatmeal contains a variety of important nutrients such as magnesium, zinc, or iron. In addition, the long-chain fiber content ensures a pleasant feeling of satiety.
The variety makes it different: the good thing about oatmeal is that it never gets boring due to the variety of toppings ! Depending on the season, you can top your breakfast porridge with fresh fruit, chia seeds, nuts such as walnuts or nutmeg. And if you feel like a really sweet breakfast, melted chocolate with a high cocoa content can refine the porridge.
Sport Porridges as the ideal breakfast for slimming
Basically, you can, of course, eat any of our porridges for your hot breakfast. However, our two Sport Porridges cocoa banana and raspberry cocoa are particularly tailored to your needs .
Due to the natural sweetness of bananas, dates, and raspberries, both products come without added sugar and still taste pleasantly sweet.
The oatmeal and bran provide a high proportion of fiber , which is why you stay full for a long time! In addition, you cover a large part of your need for protein directly at breakfast through the vegetable proteins.
Prepared with plant milk, milk, or even water, the porridges are ready to enjoy in just 3 minutes!
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1.Depommier C, Everard A, Druart C, et al. Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study. Nat Med . Published online July 2019:1096-1103. doi: 10.1038/s41591-019-0495-2
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2.Schek A. Nutrition Compact 6th ed. Conversion of magazine publishing house; 2017.
