{"id":41455,"date":"2021-01-20T09:00:56","date_gmt":"2021-01-20T01:00:56","guid":{"rendered":"https:\/\/shopee.com.my\/blog\/?p=41455"},"modified":"2021-01-04T22:04:45","modified_gmt":"2021-01-04T14:04:45","slug":"healthy-breakfast-ideas-swaps","status":"publish","type":"post","link":"https:\/\/shopee.com.my\/blog\/healthy-breakfast-ideas-swaps\/","title":{"rendered":"Healthy Breakfast Ideas &#038; Swaps To Lose The Post-Holiday Weight"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Ah yes, the year-end holidays; a time for fellowship, family gatherings, and a whole lot of feasting! You can immediately forget about the mere idea of dieting the moment you sit down at the dinner table with its generous spread of dishes. From richly-coated gravy meat to hearty carb-heavy recipes and sugary desserts; it\u2019s only natural to pack on a kilogram or two after the festive season. Don\u2019t be discouraged, however, because you can lose that post-holiday weight by simply making a few tweaks to your everyday meals. In this article, we\u2019ll be focusing on healthy breakfast ideas to start your day on the right note.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">5 Healthy Breakfast Swap Ideas That Will Help You Lose Your Post-Holiday Gains<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Replace Your Cereal With Muesli\u00a0<\/span><\/h3>\n<p><iframe loading=\"lazy\" title=\"Healthy Breakfast Muesli | #10HealthyMeals | Anna Jones\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/o9qESpMBSD0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><a href=\"https:\/\/shopee.com.my\/Cereals-cat.2600.2773\"><span style=\"font-weight: 400;\">Cereals<\/span><\/a><span style=\"font-weight: 400;\"> are actually filled with loads of preservatives. They\u2019re highly processed with sugar and refined grains. These can increase and then decrease your blood sugar levels, prompting you to crave for more sugary types of food. As your body is now actively seeking for other high-carb meals or snacks, there might be a tendency to overeat as well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In contrast, muesli is packed with fibre and whole grains, which will keep you full enough to prevent you from snacking before lunch. Furthermore, the raw oats in <\/span><a href=\"https:\/\/shopee.com.my\/Granola-Muesli-cat.2600.2773.20942\"><span style=\"font-weight: 400;\">muesli<\/span><\/a><span style=\"font-weight: 400;\"> contain plenty of resistant starch, meaning your meal will take a longer time to digest. Once the resistant starch breaks down, the digestive acids are then let go. This causes your metabolism to speed up, allowing you to burn more calories at a faster rate. Plus, when assembled with an assortment of <\/span><a href=\"https:\/\/shopee.com.my\/Dried-Fruits,-Nuts-Seeds-cat.2600.15226.15231\"><span style=\"font-weight: 400;\">nuts, dried fruit, seeds<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/shopee.com.my\/Radiant-Whole-Foods-Organic-Rolled-Oats-500g-Vegan-i.315586397.5166465226\"><span style=\"font-weight: 400;\">whole rolled oats<\/span><\/a><span style=\"font-weight: 400;\">, muesli makes for a healthy breakfast idea you shouldn\u2019t skip out on.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Ditch One Slice Of Bread And Have An Open-Faced Sandwich\u00a0<\/span><\/h3>\n<p><iframe loading=\"lazy\" title=\"3 Healthy Open Sandwiches for breakfast. Selena Gomez breakfast. Avocado, Poached Egg Chia seeds\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/utLd04WoUlI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Sandwiches are an easy, healthy breakfast idea that anyone can make, but with the wrong ingredients, they can be a major culprit to your expanding waistline. So, rather than having a full, double-sided sandwich, opt for an open-faced one instead. This way, you\u2019ll still be able to enjoy the flavours you love, but also cut back about 100 calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for more effective weight-loss results, it\u2019s also important to pay attention to the toppings you fill your sandwich with. If you\u2019re a <\/span><a href=\"https:\/\/shopee.com.my\/Meat-cat.2600.24986.24995\"><span style=\"font-weight: 400;\">meat<\/span><\/a><span style=\"font-weight: 400;\">-lover, try replacing any fatty cuts with leaner alternatives. Some good options include rotisserie <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=chicken%20breast\"><span style=\"font-weight: 400;\">chicken breast<\/span><\/a><span style=\"font-weight: 400;\"> (85g and preferably skinless), lean roast beef (57g), or low-sodium turkey breast deli meat (57g). As for your <\/span><a href=\"https:\/\/shopee.com.my\/Vegetables-cat.2600.24986.24997\"><span style=\"font-weight: 400;\">vegetables<\/span><\/a><span style=\"font-weight: 400;\">, it\u2019s best to increase your fibre intake with low-calorie selections that are also rich in <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=vitamin\"><span style=\"font-weight: 400;\">vitamins<\/span><\/a><span style=\"font-weight: 400;\">, minerals, and phytochemicals, such as baby spinach, <\/span><a href=\"https:\/\/shopee.com.my\/Capsicum-Bell-Peppers-(Mix-Colours)-3-pcs-i.278518041.5040259280\"><span style=\"font-weight: 400;\">bell peppers<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=fresh%20mushroom\"><span style=\"font-weight: 400;\">mushrooms<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=fresh%20cucumber\"><span style=\"font-weight: 400;\">cucumbers<\/span><\/a><span style=\"font-weight: 400;\">, and <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=fresh%20onion\"><span style=\"font-weight: 400;\">onions<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Go For Plain Greek Yoghurt Instead Of Flavoured Yoghurt<\/span><\/h3>\n<p><iframe loading=\"lazy\" title=\"3 Healthy YOGURT BOWLS with Dual Action | HONEYSUCKLE\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/2nENgcT9z3g?start=46&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Before you start reaching for your favourite flavoured fruit yoghurt, why not choose plain, unsweetened <\/span><a href=\"https:\/\/shopee.com.my\/Sunglo-Greek-Yoghurt-Low-Fat-900g-i.243290232.5840138925\"><span style=\"font-weight: 400;\">Greek yoghurt<\/span><\/a><span style=\"font-weight: 400;\"> instead? While the former may be a convenient grab-and-go healthy breakfast idea for the time-poor, they usually have high amounts of sugar and are about 150 to 200 calories per serving. By swapping it with plain Greek yoghurt, you\u2019re already reducing approximately 80 calories! If you\u2019re still craving for a hint of sweetness, go the healthier route by adding fresh berries since they provide extra nutritional benefits.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Depending on your choice of brand, one serving can hold around 12 to 17.3 grams of protein, thus increasing your satiety hormones that are responsible for curbing those hunger pangs. Greek yoghurt is also a good source of iodine; a chemical element that your body can\u2019t naturally produce. It\u2019s essential for proper thyroid function and plays a huge role in your body\u2019s metabolism.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Opt For Boiled\/Poached Eggs\u00a0<\/span><\/h3>\n<p><iframe loading=\"lazy\" title=\"POACHED EGGS | how to poach an egg (perfectly)\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/yifZtA3uF-E?start=82&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Eggs are an<\/span><i><span style=\"font-weight: 400;\"> eggcelent<\/span><\/i><span style=\"font-weight: 400;\"> choice for a warm and healthy breakfast idea. A full <\/span><a href=\"https:\/\/shopee.com.my\/Chicken-Eggs-(Grade-A)-30pcs-i.250425167.7456398262\"><span style=\"font-weight: 400;\">egg<\/span><\/a><span style=\"font-weight: 400;\"> alone contains only 70 calories and five grams of fat! Additionally, it doesn\u2019t have any sugars or carbohydrates, making eggs a killer weight-loss food option. They\u2019re nutrient-dense and are incredibly high in protein. This will easily fill you up and lower your appetite, which will help you reduce your food intake for your next few meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, by keeping you full for a longer period, you won\u2019t feel the urge to snack in between eating times either. With that being said, how you prepare your eggs contributes greatly to your weight-loss progress as well. For healthier methods, opt for boiled or poached eggs instead of frying them. They require no added fat, butter, or oil during the cooking process, and maximise the nutrients through reduced oxidation by restricting the egg\u2019s exposure to air.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Choose A Lettuce Breakfast Wrap Over A Tortilla Wrap<\/span><\/h3>\n<p><iframe loading=\"lazy\" title=\"8 Delicious Lettuce Wrap Recipes (Under 100Cals)\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/SD0_gNp8EF4?start=25&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">Reducing your carb intake is probably one of the most effective ways to lose weight. When you reduce carbs, you\u2019re also reducing your blood insulin levels. This is a hormone that\u2019s responsible for storing fat and transferring the glucose from carbs to the rest of your body\u2019s cells. So, when your insulin levels are lowered, you\u2019re more likely to lose weight. A healthy breakfast idea that allows you to decrease your carbs significantly is a lettuce breakfast wrap.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=tortilla%20wrap\"><span style=\"font-weight: 400;\">tortillas<\/span><\/a><span style=\"font-weight: 400;\"> may be considered a healthier <\/span><a href=\"https:\/\/shopee.com.my\/Breads-cat.2600.24990.25029\"><span style=\"font-weight: 400;\">bread<\/span><\/a><span style=\"font-weight: 400;\"> option, that\u2019s not always the case. Some common ingredients you\u2019ll find in many types of tortillas are oil or lard. Both of which can immediately raise your calorie and fat content. To give you an idea, a 10-inch wrap already contains over 215 calories and five grams of fat. Conversely, a two-ounce (57 grams) serving of <\/span><a href=\"https:\/\/shopee.com.my\/search?keyword=butterhead%20lettuce\"><span style=\"font-weight: 400;\">butterhead lettuce<\/span><\/a><span style=\"font-weight: 400;\"> has only 10 calories and doesn\u2019t hold a single gram of fat whatsoever.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Try Out These Healthy Breakfast Swap Ideas To Start The Day Right<\/span><\/h2>\n<figure id=\"attachment_41465\" aria-describedby=\"caption-attachment-41465\" style=\"width: 800px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-41465\" src=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas.jpg\" alt=\"healthy breakfast ideas\" width=\"800\" height=\"600\" srcset=\"https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas.jpg 800w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas-300x225.jpg 300w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas-768x576.jpg 768w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas-696x522.jpg 696w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas-80x60.jpg 80w, https:\/\/shopee.com.my\/blog\/wp-content\/uploads\/2020\/12\/healthy-breakfast-swap-ideas-265x198.jpg 265w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-41465\" class=\"wp-caption-text\">Photo by<a href=\"https:\/\/unsplash.com\/@foodess?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\"> Food Photographer | Jennifer Pallian<\/a> on <a href=\"https:\/\/unsplash.com\/s\/photos\/healthy-breakfast?utm_source=unsplash&amp;utm_medium=referral&amp;utm_content=creditCopyText\">Unsplash<\/a><\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">We hope these healthy breakfast ideas were useful and have inspired you to lead a better lifestyle, as well as help you lose your post-holiday weight. Bear in mind that results don\u2019t happen overnight, and you\u2019ll have to be patient with the gradual process. Also, don\u2019t be too hard on yourself for packing on the extra kilos. Everyone gains weight during the festive season, so you\u2019re definitely not alone. For a local spin, check out our other article on <\/span><a href=\"https:\/\/shopee.com.my\/blog\/healthy-malaysian-breakfast-foods\/\"><span style=\"font-weight: 400;\">healthy Malaysian breakfast foods<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ah yes, the year-end holidays; a time for fellowship, family gatherings, and a whole lot of feasting! You can immediately [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":41460,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[406,231,143,292],"class_list":["post-41455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-drinks","tag-health-tips","tag-healthy-breakfast-foods","tag-healthy-eating","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Healthy Breakfast Ideas &amp; Swaps That Are Effective For Weight Loss<\/title>\n<meta name=\"description\" content=\"Trying to lose the extra weight you gained over the holidays? 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