4. Chia Seeds
Chia seeds are a little but potent breakfast supplement.
They are high in fiber and can absorb water to produce a gel that swells in your stomach to help you feel fuller for longer.
They’re also high in protein, which helps slow stomach emptying, and lower levels of ghrelin, the hormone that causes hunger.
According to one research of 11 individuals, consuming chia seeds baked into white bread lowered both hunger and blood sugar levels.
Another 12-week trial of 19 persons found that eating 35 grams of chia flour daily lowered body weight and waist circumference considerably.
In a dish or mason jar, combine one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt to make a chia seed breakfast parfait.
Allow the mixture to rest for 30 minutes to allow the seeds to swell before topping with a half-cup (74 grams) of your favorite berries.
Chia seeds are also a tasty and healthy addition to tea, smoothies, and overnight oats.