13 Best Breakfast Foods to Help You Lose Weight

Breakfast Foods That Help You Lose Weight

There’s a reason why they say breakfast is the most important meal of the day. Actually, there are a few reasons.

Your breakfast sets the tone for the rest of the day. Depending on what you eat for breakfast, it could help supply you with energy, set your metabolism, and regulate your appetite for the rest of the day.

But what constitutes a healthy breakfast? What breakfast foods can boost your energy, benefit your metabolism, and make it easier to manage your hunger? As it happens, there are quite a few breakfast foods that can help with all this and more.

In the following article, we will tell you what those foods are, what health benefits they hold, and how you can use them to whip up delicious breakfast dishes.

Starting your day with protein and fiber-rich foods like eggs, Greek yogurt, oatmeal, and berries is a powerful strategy for weight management. Dr. Jo Ann Hattner, RD, MPH

Best Breakfast Foods for Weight Loss

In the following section, we will list some of the healthiest breakfast foods for weight loss and why they are beneficial:

Best Breakfast Foods for Weight Loss

Eggs are already a staple of American breakfasts. But did you know that they can also help with weight loss?

Eggs are a high-protein food, which means they can help fill you up and provide you with physical energy, both good assets for weight loss. In addition, starting your day off with eggs may help you build more lean muscle and improve your physique.

Greek Yogurt

Greek yogurt is another good source of protein and it has been directly linked with weight loss and reduced body mass index as we read in the following National Institutes of Health study quote, “Yoghurt consumption is associated with lower body mass index, lower body weight/weight gain, smaller waist circumference and lower body fat in epidemiological studies.”

Oatmeal

In addition to protein, fiber is also important for weight loss. Fiber can help slow the stomach emptying process, which means you will feel fuller for longer. Oatmeal is rich in fiber, so when you have it for breakfast, it can help regulate your appetite for the rest of the day.

Chia Seeds

By adding roughly 2-3 tablespoons of chia seeds to your breakfast, you can add over 9 grams of dietary fiber to your meal. This fiber promotes a feeling of fullness and can also benefit your gut health by feeding good bacteria in your digestive system.

Berries

There are many benefits to adding berries like blueberries, strawberries, and raspberries to your breakfast. First of all, they are rich in vitamins like C, which can boost your immune health, benefit your skin’s appearance, and even help your body produce collagen.

But what about weight loss? Well, one Cal Poly Humboldt study found that eating a cup of berries a day can assist in your body’s fat-burning ability.

*All individuals are unique. Your results can and will vary.

Avocado

Avocados are a filling food that is loaded with healthy fats and fiber that can help keep you full throughout the day.

This means that eating avocados with your breakfast may helpfully suppress your appetite and make it easier for you to reduce your daily caloric intake.

Nuts and Nut Butters

Nuts like cashews, almonds, pistachios, peanuts, and Brazil nuts are all loaded with protein. But it can be hard to find tasty ways to add nuts to your breakfast. That’s why nut butters are a good alternative.

You can use nut butters when you cook your breakfast or spread it on your avocado toast for a quick protein boost.

Cottage Cheese

The UCLA Health staff points out that “Cottage cheese's protein content and low calories make it an ideal food for weight management.”

So, cottage cheese is an ideal food to start your day off with because it can help you control unhealthy food cravings without adding too much to your daily caloric intake.

Green Tea

We didn’t forget about breakfast drinks. Green tea is an antioxidant powerhouse, which means it is a beverage that can help reduce the many effects of oxidation and free radical cells that can wreak havoc on your organs.

Aside from that, green tea is a source of natural caffeine, which can boost your metabolism and provide you with more physical energy, making it that much easier to tackle your morning workout.

Bananas

Bananas are another example of a fruit with a favorable calories-to-fiber ratio. Your typical medium-sized banana will contain about 105 calories and provide around 3.1 grams of dietary fiber. This makes it a good option for healthy weight management.

Whole Grains

Whole grains can help with weight loss by promoting satiety after a meal and providing a good amount of dietary fiber. In fact, the National Institutes of Health conducted a study on the weight management effects of whole grains.

They concluded that, “Results from some observational studies suggest that higher whole grain (WG) intake is associated with lower risk of weight gain.”

Peanut Butter

Peanut butter is another high-protein food. In fact, just about 2 tablespoons of peanut butter can provide you with up to 8 grams of protein to power you through your day and feed your muscles. The key is to eat it in moderation.

Adding just a couple of tablespoons of peanut butter to your breakfast smoothie is good enough for a clinically significant protein boost, but be sure not to consume too much, as peanut butter is still relatively high in calories.

*All individuals are unique. Your results can and will vary.

Spinach

When it comes to weight loss, it’s more beneficial to speed up your metabolism than it is to starve yourself of calories. Depriving your body of calories can actually slow down your metabolism and make it harder to get rid of visceral fat.

There have been some studies that have found that high-calcium foods can help you burn fat.

Spinach is a high-calcium food (about 30 milligrams per cup). In addition, it may also help increase your resting metabolic rate, making it an ideal breakfast food for weight loss.

Weight Loss Breakfast Ideas

Now that you have a good list of weight-loss-friendly breakfast foods, it’s time to look at some ways to incorporate them into your meals:

Egg and Avocado Toast - Top a piece of whole wheat toast with a scrambled or sunny side up egg and slices of about half an avocado for a protein-packed morning meal.
Greek Yogurt Parfait - A parfait is a delicious source to load up on dietary fiber, vitamins, and minerals to start your day right. Whip up a parfait with Greek yogurt as your base, add in blueberries, blackberries, or raspberries, and top it off with a couple of teaspoons of chia seeds.
Oatmeal - Yes, oatmeal can be plain and boring. But not this oatmeal. Try doctoring up your high-fiber oatmeal with a chopped banana and 1-2 tablespoons of peanut butter for a delicious protein boost. If you need a bit of healthy sweetness, try mixing in a little bit of agave honey, agave, sweetener, or agave nectar.
Cottage Cheese - The deep, rich flavor of nuts like cashews, almonds, and pistachios pairs great with the curd-like tang of cottage cheese. Drizzle in some agave sweetener (honey, nectar, etc) to round out the flavor profile of this healthy, high-protein, probiotic breakfast.

For inspiration on healthy breakfast ideas, check out this YouTube video by LeanBeefPatty. In the video, she shares five breakfast recipes designed to support your weight loss journey while keeping your meals nutritious and satisfying.

Conclusion

It’s always important to aim for a balance of protein, fiber, and healthy fats if you are trying to lose weight. So no matter what breakfast you choose, try for a composition of about 40% protein, 30% fiber, and 30% fats.

You should also try to diversify your healthy breakfast foods, as adding a variety of nutrient-dense foods to your breakfast is a great way to improve your overall health.

Once breakfast is over, remember to stay properly hydrated throughout the day and try to resist the urge to reach for sugary beverages like sodas, sports drinks, and energy drinks.

Remember that a holistic approach, which might include considering the best weight loss supplements in consultation with a healthcare professional, can also be beneficial.

Finally, listen to your body. If you are hungry, eat. Don’t starve yourself. Weight loss is more about making healthier food choices rather than depriving yourself of eating food.

FAQs

What is the healthiest breakfast to lose weight?

High-protein, high-fiber, and low-calorie breakfasts are always the best. For this, look to foods like oatmeal, spinach, Greek yogurt, berries, and whole grains.

What should I eat in the morning to lose weight?

Avocados, eggs, whole grains, chia seeds, nuts, spinach, and Greek yogurt are all great weight loss options because they are nutrient-dense and can help promote a feeling of fullness.

What’s the breakfast trick to lose weight?

There is no “one-size-fits-all” hack to lose weight. Still, you should try getting about 20 grams of protein from your breakfast if you are trying to lose weight.

What should you drink first thing in the morning for weight loss?

You should opt for healthy, low-sugar, antioxidant-rich beverages in the morning. Lemon water and green tea are excellent options.

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