14 Healthy Breakfast Foods That Help You Lose Weight
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.
Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.
For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.
Studies show that increasing your fiber intake from cereal grains may benefit weight loss.
In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal.
Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain.
Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.
High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot.
Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss.
Creamy, delicious and satisfying, yogurt makes an excellent addition to a weight loss diet.
In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.
One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers
Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.
Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.
Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer.
Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.
In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake.
Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.
Grapefruits are a popular component of many diets and weight loss programs — and for good reason.
Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss
In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% .
Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.
Some studies have found that your morning cup of joe could bring big weight loss benefits.
Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.
According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown.
Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period.
While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.
Take a look at the ingredients in almost any diet pill or fat-burning supplement and there’s a good chance you’ll spot green tea.
Green tea has been studied extensively for its metabolism and fat-burning capacities.
For instance, one small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes.
There are limitless ways to enjoy green tea in the morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup.
Tiny but powerful, chia seeds are an excellent breakfast supplement.
They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer.
Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar.
Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries.
Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.
Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight.
Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.
In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health.
Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut.
Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss.
Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.
One small study found that consuming a drink made with flax seeds increased feelings of fullness and reduced appetite, compared to a sugar-sweetened beverage.
Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.
A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group.
Another study in 65 adults compared the effects of a low-calorie diet including three ounces (84 grams) of almonds per day to a low-calorie diet including complex carbs.
Both diets contained an equal amount of calories and protein. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs.
Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.
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