
The ‘Ozempic-like' breakfast to turbocharge your weight loss – & five commuter-friendly recipes to help lose the pounds
But you may not be keen on jabs, like
7
The best breakfast choice will have a source of protein, fibre and healthy fats
Credit: Getty
7
Reema Pillai reveals five healthy breakfasts that are suitable for home and work
Credit: PR Handout
If you're watching your weight – or trying to lose some – it all starts with 'the most important meal of the day'.
Reema Pillai, dietitian at
energy
stable throughout the morning."
You won't be reaching for snacks, sugar or caffeine to fuel you - only your next meal.
We all want a breakfast that's tasty, affordable and for many, on-the-go. So it's no wonder that 'healthy' often drops off the list of non-negotiables.
But if you can eat something that's both filling and low in fattening ingredients, you're onto a winner - and food choices over the rest of the day are likely to follow.
"A good breakfast choice will have a source of protein and often a source of fibre and healthy fats," says Reema.
Here, Reema recommends five fast, healthy breakfasts with minimal prep and washing up, suitable for home and work.
1. Overnight oats
7
Make a big batch of overnight oats to keep you going for the week
Credit: Getty
Oats are rich in beta-glucan fibre, which aids the release of GLP-1 – the hormone made synthetically for injections like
Many of us have tried porridge before, but have you given overnight oats a try? A
pple
crumble, peanut butter and jam, carrot cake – cold oats can be inspired by any of your favourite dessert flavours.
Reema says: 'You can make a big batch to keep you going for the week.'
To make overnight oats, mix five tablespoons of oats with 200ml of milk and a couple of tablespoons of Greek yoghurt.
The oats should have enough liquid to soak up. Use toppings like nuts, seeds, and fresh or
frozen
fruit, which will defrost overnight.
Leave it overnight in the fridge (it becomes thicker), then enjoy it cold or warmed up the
next
day.
NHS healthy snack tips and ideas for kids
Reema says: 'My favourite combinations are peanut butter and chopped banana, shredded carrot with cinnamon and flaxseeds or grated apple or pear with pumpkin and chia seeds.'
2. Smoothie
7
Smoothies are great for when you need a quick breakfast
Credit: Getty Images
A smoothie is a breakfast that hits all the main food groups (protein, fats and carbs) that will fill your belly fast.
Reema says to try fruit like pineapple and banana, add yoghurt [protein] or protein powder and mix with milk and water.
Oats can offer more carbs, while a teaspoon of peanut butter or half an avocado will provide healthy fats. You could sweeten with honey.
It's also perfect for when you have to dash out of the house.
Reema says: 'Prep the ingredients the night before and keep them in the fridge. In the morning, blend the smoothie, transfer to a portable cup and enjoy it on your commute or at work.'
You can buy portable smoothie cups. Portable blenders, such as Ninja Blast (£49, ao.com) or Nutribullet's model (£32, Argos), let you blend once you get to your destination to avoid any separating on route.
3. Egg muffin
Prefer savoury to sweet? Eggs are high in protein - the most filling macronutrient over fats and carbs - and low in
Make egg muffins in minutes on a Sunday evening and you have breakfast sorted for days.
Reema says: 'Make a large batch of an omelette mixture and then split these into muffin cases and bake. Mix in spinach, tomatoes and mushrooms for a fibre boost, plus a bit of cheese, herbs and
spring
onions for flavour.'
You could also add feta cheese, black olives or chilli flakes. Try six eggs for a batch of 12, use silicone muffin cases for ease of cleaning and bake for around 20 minutes at 180C.
'Then you can take some to work and eat cold or warm in the microwave,' says Reema.
7
These egg muffins are high in protein and low in calories
Credit: Getty Images
4. Granola
Keep it simple with old-fashioned yoghurt, fruit and granola. Greek yoghurt is high in protein (9g per 100g), and for some healthy fats, add a small handful of nuts.
But be wary that this can become a high-sugar breakfast quickly.
Reema says: 'Purchase a good quality, low-sugar whole grain granola and this can be a quick and easy choice.'
Try Eat Natural low sugar whole grain oats granola (£2.10 with a Nectar card) or Lizi's low sugar granola nuts & seeds (£4, Tesco).
'Combine a few tablespoons of Greek yoghurt with a handful of granola and a couple of servings of fruit,' Reema says.
'Store in a container in the fridge overnight, or prep it in the morning.'
7
Keep things simple with old-fashioned yoghurt, fruit and granola
Credit: Getty Images
5. Cottage cheese toast
An excellent source of protein, cottage cheese is having a 'moment' among the viral TikTok chefs.
A 100g serving contains 11g of protein but only 160 calories. It is versatile, working with both sweet and savoury ingredients.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all...
Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
Reema says: 'If you are at home, a speedy breakfast would be a slice of good-quality wholemeal bread or sourdough, topped with an optional half avocado mashed and a few spoons of cottage cheese.
'Season well with lemon, black pepper and chilli flakes.
'If you fancy, top with a spoon of kimchi for a spicy kick and an extra dose of gut-friendly probiotic bacteria!'
7
Cottage cheese and avocado on toast work with both sweet and savoury ingredients
Credit: Getty Images
How cutting out sugar can help you lose weight
It might sound obvious, but cutting out sugar can help you lose weight - and this is why
Reduced alorie intake
: Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss.
Lower Insulin Levels
: Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat.
Decreased Cravings
: Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet.
Improved Satiety
: Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption.
Better Nutrient Intake
: When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts.
Reduced Fat Storage
: High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect.
Enhanced Metabolism
: Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss.
By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.

Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles


The Irish Sun
3 hours ago
- The Irish Sun
Brit teen left fighting for her life after ear infection on idyllic Greek holiday turned into nightmare health battle
A BRIT teen holidaying on an idyllic Greek island has been left fighting for her life after an ear infection turned into a nightmare health battle. Millie Bayles, 19, now remains in intensive care at an Athens hospital after jetting out on a sunshine holiday to the island of Rhodes. 6 Millie Bayles was on her dream summer holiday in Greece when she developd an ear infection Credit: WNS 6 She was soon diagnosed with bacterial meningitis Credit: WNS 6 The Brit teen remains in intensive care at an Athens hospital Credit: WNS Her family said she first noticed symptoms of an ear infection - but it turned into something much more serious. Millie, who comes from North Wales, was diagnosed with bacterial meningitis - leaving her family with a £40,000 bill to get her home. She was moved 300 miles from the island to intensive care in the Greek capital. The Brit teen, who is said to be out of immediate danger, remains in a semi-conscious state. read more world news Mum Lauren Murphy and stepfather Pete flew out to be by her side as doctors battle to get her well. Millie unfortunately failed to take out travel insurance when she went with friends for the summer break. Her mum has now received a quote for tens of thousands of pounds to pay for her medical bills and bring her back to the UK. Lauren has been left no choice but to turn to the public for help to pay for her treatment - which includes a private medical emergency flight. Most read in The Sun The family have reached their £40,000 target on their appeal with more than 900 donations from family, friends and even strangers - and hope to get Millie home soon. Lauren said: "We are now at the stage where we can look to bring Millie back to the UK. I caught brain-swelling virus after snorkelling on holiday "She is out of immediate danger, but she has a long road to recovery ahead of her." "She is still only semi-conscious, and we have yet to see how badly this illness will have affected her brain in the long term. "Unfortunately, due to being an invincible young person, Millie neglected to take out any holiday insurance, and so we have to fund her medical flight home privately. "We desperately need help to get our girl back to her home country so she can continue her recovery process." Step-father Pete Murphy said: "I am so overwhelmed by the immediate generosity of all of you lovely people and plenty that are certainly not on my friend list. "Myself, Lauren and Millie are so grateful for your kind donations. Millie has got a long battle ahead but she certainly has a lot of people routing for her and we can't thank you enough for that." What is meningitis and how you can you avoid getting it? MENINGITIS is an infection of the protective membranes that surround the brain and spinal cord (meninges). It can be very serious if not treated quickly - it can cause life-threatening sepsis and result in permanent damage to the brain or nerves. Symptoms include: a high temperature (fever) being sick a headache a rash that does not fade when a glass is rolled over it (but a rash will not always develop) a stiff neck a dislike of bright lights drowsiness or unresponsiveness seizures (fits) Call 999 for an ambulance or go to your nearest A&E immediately if you think you or someone you look after could have meningitis or sepsis. Meningitis is usually caused by a bacterial or viral infection. Bacterial meningitis is rarer but more serious than viral meningitis. Infections that cause meningitis can be spread through: sneezing coughing kissing Vaccinations offer some protection against certain causes of meningitis. These include the: 6-in-1 vaccine – offered to babies at 8, 12 and 16 weeks of age Source: NHS 6 The nightmare incident happened on the popular holiday island of Rhodes in Greece Credit: Getty 6 Her family have turned to the public for help to pay for her treatment Credit: WNS 6


The Irish Sun
6 hours ago
- The Irish Sun
The 10 symptoms of deadly listeriosis infection as person dies and over 140 meals recalled from Irish supermarkets
OVER 140 ready-made meals and side dishes have been recalled from Irish shops due to health fears. The Food Safety Authority of Ireland Advertisement 2 Listeria monocytogenes is a potentially fatal bacterium that causes listeriosis Credit: Getty Images - Getty 2 The infection can include several symptoms Credit: Getty Images - Getty And it emerged today that Nine cases of listeriosis have been confirmed in Ireland as of Tuesday, July 22. But how does listeriosis affect a person and what symptoms do we need to look out for? Advertisement Read more in News The infection can include mild flu-like symptoms or none at all, according to the Safefood says a person with a listeria infection can have fever, tiredness and headache. There can also be gastrointestinal symptoms such as nausea, vomiting and diarrhoea. However, in rare cases the infection can be more severe and cause serious complications. Advertisement Most read in Irish News Some people are more vulnerable to Listeria monocytogenes infections, including The Health Protection Surveillance Centre says that in immunocompromised and elderly individuals, the infection can occasionally spread to the central nervous system causing meningitis and/or septicaemia, with symptoms such as headache, stiff neck, confusion, and loss of balance or convulsions. How to protect myself from listeriosis? Protecting yourself against the fatal bacteria is vital, especially for pregnant women, infants, the elderly and those with weakened immune systems. There are several measures issued by the Health Protection Surveillance Centre that can significantly reduce the risk of contracting the infection: Keep foods for as short a time as possible and follow storage instructions including 'use by' and 'eat by' dates Cook food thoroughly, especially meat, ensuring that it is cooked through to the middle Keep uncooked meats separate from vegetables and from cooked and ready-to-eat foods Wash salads, fruit and raw vegetables thoroughly before eating, or peel if appropriate Wash hands, knives, and cutting boards after contact with uncooked food Make sure that the refrigerator is working correctly When heating food in a microwave, follow heating and standing times recommended by the manufacturer Throw away leftover reheated food. Cooked food which is not eaten immediately should be cooled as rapidly as possible and then stored in the refrigerator Pregnant women, the elderly, and people with weakened immune systems should avoid eating high-risk foods such as: raw (unpasteurised) milk or foods made from raw milk, soft or mould-ripened cheeses (e.g. feta, Brie, Camembert, blue-veined cheeses), pâté and smoked salmon. If contact with ewes at lambing time is unavoidable for pregnant women, the elderly, or people with weakened immune systems, washing hands after handling animals should reduce any possibility of infection. Infected pregnant women may have no symptoms or experience only a mild flu-like illness. However, infection during pregnancy can lead to premature labour, meningitis in the newborn or even miscarriage. The incubation period (time between initial infection and first symptoms appearing) is, on average, three weeks but can range between three and 70 days. Advertisement Diagnosis is usually made by culture of blood or cerebrospinal fluid (the fluid bathing the brain and spinal cord). During pregnancy, a blood test is the most reliable way to find out if symptoms are due to listeriosis. NOTIFIABLE DISEASE Listeriosis is a notifiable disease in Ireland, meaning medical practitioners are required to tell public bosses if a case comes to their attention. If you're concerned about symptoms and illness, contact your GP. Advertisement It follows a from Irish stores due to the possible presence of listeria monocytogenes. The full 141-strong list . The recalled branded prepared meals and side dishes were produced by Ballymaguire Foods, but are marketed under the labels of the stores selling them. POPULAR READY MEALS The list includes popular ready meals such as the Meals Made Easy, Beef Lasagne and Finest Cottage Pie, both sold in Centra Freshly Prepared Chicken Massaman with Sticky Jasmine Rice and Aldi Inspired Cousine Chicken & Broccoli Bake were also recalled following the alert. Advertisement Also included are The Happy Pear Shepherdless Pie, Creamy Veggie Lasagne and Chickpea Curry items. Ballymaguire Foods told 'UTMOST SERIOUSNESS' Apologising to customers, it added that "incidents of this nature are extremely rare for us". It said it is treating the outbreak "with the utmost seriousness and are working closely with all parties to manage the situation swiftly and responsibly". Advertisement On Saturday, July 19 it said it temporarily suspended all production at the affected facility and carried out a full pharmaceutical-grade clean-down operation, while production will resume when it is confirmed safe to do so. Ballymaguire Foods added: "Immediately upon identifying the issue, we informed our retail and food-service customers and engaged with all relevant authorities, including the Food Safety Authority of Ireland, the Health Service Executive, and our regional Environmental Health Officer. PRODUCTION SUSPENDED "Through our retail partners, all products are being withdrawn from the shelves, and a full consumer communication process is under way." As a precautionary measure Ballymaguire Foods said that on Saturday it made the decision to temporarily suspend all production at the affected facility, and that a comprehensive assessment and immediate corrective actions were carried out, including a full pharmaceutical-grade clean down of the facility. Advertisement It said production will resume at the facility once it is confirmed safe to do so. DO NOT EAT WARNING They are also encouraged not to eat the affected ready meals and to dispose of them or return them to the point-of- The FSAI added that recall notices will be displayed at point-of-sale. Advertisement They continued: "Retailers are requested to remove the implicated products from sale and display recall notices at point-of-sale. "Wholesalers/distributors are requested to contact their affected customers and recall the implicated products and provide a point-of-sale recall notice to their retailer customers. "Caterers should not use the implicated products."


The Irish Sun
9 hours ago
- The Irish Sun
X Factor star reveals she's been diagnosed with debilitating condition and had surgery after years of pain
X FACTOR favourite has revealed she secretly underwent surgery after being diagnosed with a painful health condition that left her suffering for years. Advertisement 5 Ella Henderson revealed she has been diagnosed with endometriosis Credit: Getty 5 She shared her journey of chronic pain, getting her diagnosis and surgery with her followers on Instagram Credit: Getty The 29-year-old revealed she kept her agony private for years before finally undergoing secret surgery to manage the condition. Taking to Instagram, she told fans: "After years of struggling with confusing and challenging health problems including stomach bloating, bowel pain and heavy periods. "Plus countless GP appointments leading to scans, tests and the feeling that maybe the pain was all in my head, I was officially diagnosed with Advertisement more ella henderson "The revelation came after a laparoscopy, which found severe endometriosis behind my uterus and scar tissue affecting my bladder and bowel. "For those who are unfamiliar with this condition (just like I was only months ago) - endometriosis occurs when cells similar to the ones in the lining of the womb are found elsewhere in the body. "The diagnosis was a difficult one to swallow but on the other hand it feels validating and empowering. "It meant I wasn't imagining things after all, and 1 could finally find a way forward and take control of my body. Advertisement Most read in Reality "My long journey to an endometriosis diagnosis is not unique. It takes on average up to 9 years in the UK, which for many like me, can put an immense mental and physical toll on you. "Living in What is Endometriosis "If health practitioners had recognised my endometriosis symptoms sooner, I might all that have been spared. "Although it took a long time (like many women out there) to finally get a definitive diagnosis, it has allowed me to receive appropriate and life-changing support. Advertisement "Which, in my case, was surgery, that so far helped to significantly reduce my symptoms. "Unfortunately, there is no actual cure for endometriosis, So ongoing management will likely be part of my life, whether that's through lifestyle changes, pain management, or other treatments. What are the symtoms of endometriosis? Some common symptoms of endometriosis are: pain in your lower tummy or back (pelvic pain) – usually worse during your period period pain that stops you doing your normal activities pain during or after sex pain when peeing or pooing during your period feeling sick, constipation, diarrhoea, or blood in your pee or poo during your period difficulty getting pregnant Source: "More research is still needed to understand the condition and ultimately find a cure. "Having now officially become among the one in 10 women in the UK with endometriosis, l am so aware of how many aspects of my life were significantly being impacted. Advertisement "As a teenager, I remember there were times I missed school due to severe "And more recently, I've needed time off work due to health issues which I've found difficult to explain. "I love my job and feel so lucky and grateful to be able to do what I do, so the thought of cancelling shows is something l've battled with. "I often pushed through intense pain just to maintain appearances, not wanting to be judged or let anyone down including myself. Advertisement "So why am I telling you all this? Put imply, I don't want future generations of women to go through what I did. "I know that my situation isn't unique, and too many women unnecessarily suffer with undiagnosed endometriosis for far too long. "That's why I am partnering with the charity "My hope is to be a voice for those still searching for answers and show those living with endometriosis that they're not alone. Advertisement "Endometriosis UK is working to reduce the shockingly long diagnosis time, calling on Governments across the UK to ensure menstrual wellbeing education is implemented in all schools. As well as improving education and awareness of endometriosis for all healthcare practitioners, including GPs, pharmacists and A&E doctors. "Without this education, those with the disease will continue to face challenges in getting a diagnosis and accessing the right care at the right time. "As part of their mission to reduce diagnosis times, Endometriosis UK has an endometriosis symptoms checker. Advertisement "In just 60 seconds you can find out if your symptoms could be a sign of the condition, and if they are, then an automated personalised letter is created with your symptoms to give to your GP. "And whether you have a diagnosis or not, the charity's experienced nurse-led support helpline team is ready to provide expert information and guidance. "Those are two really fantastic resources that I would definitely have benefited from when I was on my diagnosis journey & l wish I'd known about them sooner! "My ultimate goal here, like Endometriosis UK, is that want anyone living with this condition to feel a sense of empowerment and be enabled to take back control of their lives by knowing what is actually going on with their bodies. Advertisement "I believe it is so important that we begin to have more open conversations about "Spreading awareness and knowledge by having wider discussions on the matter is key. The only way we can feel more comfortable and in control is by sharing our own experiences. "For me, I have found a lot of healing and comfort within talking more openly about my own personal journey. Even if me using my platform can help even just one other person - it's worth it! E xx" Many thanked the Ghost hitmaker for speaking out, with one writing: "Thank you so much for sharing your story, it helps so much!" Advertisement Dozens more hailed her as an 'inspiration,' with fans sharing their own stories in solidarity. Another added: "Welcome to the Endo Warrior crew 💛 I'm so happy you found Answers. When I first got diagnosed I felt defeated but also happy they found a reason for my pain." A third penned: "Thank you for highlighting the fight we have as women to be heard and taken seriously about the pain that we go through on a monthly basis. Keep fighting & raising awareness." 5 The star became a household name after wowing the judges and viewers with her original song at her audition for The X Factor in 2012 Credit: ITV Advertisement 5 Ella said that more education is needed in schools about endometriosis Credit: Getty 5 Many thanked the Ghost hitmaker for speaking out Credit: Getty