How many of us wish we could shed some pounds? The desire to lose weight isn’t something that’s unique to today’s society; losing weight and getting healthy has been an objective of people across cultures throughout history. The trick, of course, is how to go about actually doing it . . . and what you should eat in the process. It turns out that breakfast can have a lot to do with it! If you’re trying to lose weight, these are some of the best breakfast foods for weight loss that will help you on your journey.
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Best Breakfast Foods for Weight Loss – Healthy Breakfast Ideas to Help You Shed Pounds
What are the best breakfast foods?
When it comes to weight loss, not all breakfasts are created equal. In fact, research shows that breakfast is one of – if not THE – most important meals of your day. Studies show that women who eat breakfast on a regular basis are more likely to maintain a healthy weight and lose extra pounds more quickly than those who regularly skip out on breakfast or have an irregular eating schedule (AKA diets).
It’s easy to understand why breakfast is so effective when you look at how it helps control your cravings and metabolic functions. Eating a healthy breakfast can also help regulate blood sugar levels and keep you alert throughout your day. Make sure that your first meal of the day is something special with these 15 delicious, diet-friendly morning recipes!
Why are they good for you?
Eating a healthy breakfast can be one of your best weapons against weight gain, according to Marjorie Nolan Cohn, MS, RDN. Research has shown that people who eat breakfast regularly tend to weigh less than those who don’t (and eat doughnuts instead). A healthy breakfast can also curb cravings and keep you feeling full longer. That’s why we’ve come up with these best breakfast foods for weight loss!
If you start your day off right, you might find it easier to stay on track all day long. These breakfast recipes are easy to make, delicious, and good for you—so there’s no reason not to give them a try. We think they’ll become some of your new favorites.
Replacing Eggs with Egg Whites
Eggs are a great breakfast food, but if you’re trying to lose weight, replacing whole eggs with egg whites can help reduce your calorie intake. For example, egg yolk has about 75 calories and four grams of fat. an egg white has about 20 calories and zero fat. If you have one whole egg in place of two egg whites, you’ll save on 120 calories and eight grams of fat per day. That adds up quickly! Other foods like nonfat milk, nonfat cheese and turkey sausage are all great ways to cut calories while still enjoying your breakfast.
Egg White Omelet with Spinach
This breakfast for weight loss includes 1 egg white, 1⁄4 cup fresh spinach and 1⁄8 teaspoon black pepper. Stir spinach into egg whites before cooking and season with pepper. Prepare in a microwave-safe bowl and cook on high power until desired consistency is reached. (Egg white should be slightly runny). This combination of nutrients is also loaded with muscle-building protein and brain-boosting omega-3 fatty acids.
The ingredients pack only 140 calories and 9 grams of filling fiber—and are free from saturated fat! Try adding a slice of tomato or sprinkle some shredded cheese over your omelet for added flavor. If you’re looking to add more veggies, try topping it off with sliced avocado or cucumber slices instead. These low-calorie toppings add color and crunch without adding calories. They can also help slow down digestion so you feel full longer—the perfect way to keep unwanted pounds at bay! See below for more best breakfast foods for weight loss…
Go Gluten Free
Gluten is a protein found in certain grains that triggers inflammation. It can also make you feel bloated and cause cravings. Cutting out gluten can help reduce these symptoms and even help with weight loss. To drop these extra pounds safely but quickly, switch to a gluten-free diet.
If you suffer from bloating or feelings of fullness after meals, it could be a sign that there’s some hidden gluten in your diet.
Consider switching to gluten-free breakfast foods for a weight loss plan as one way to stop eating foods high in carbohydrates and sugar that turn into fat. In particular, go with oatmeal instead of toast or cereal if you crave something sweet at breakfast; one study shows people who ate oatmeal lost more than twice as much body fat over three months than those who preferred cold cereal—and they didn’t have to eat their bowl dry!
Broiled Grapefruit Wedges
Broiling grapefruit in its own juice helps maintain its nutritional content without adding extra sugar or preservatives. The high-fiber pectin helps keep you feeling full longer, and it’s a great way to start your day off right. Slice up two or three grapefruits, drizzle with olive oil and salt, then place on a baking sheet or broiler pan and broil for 5–10 minutes. The result is succulent, slightly caramelized grapefruit that’s perfect with a poached egg on top! (You can also make these ahead of time—just store them in an airtight container in your fridge until you’re ready to eat them).
Homemade Fruit Smoothie
How do you like your breakfast? Maybe a fresh waffle with some homemade jam, or a nice stack of pancakes would hit the spot. There’s nothing wrong with either one, but when it comes to breakfast for weight loss and getting in shape, simple is best.
Why not try a healthy homemade fruit smoothie? It may sound odd at first (Can I really eat a bunch of fruit for breakfast? Won’t that just spike my blood sugar?), but blended fruits are rich in fiber and nutrients and drinking them right away helps keep your blood sugar levels stable. Not only will you reap nutritional benefits from eating a glass of freshly prepared fruit juice, but you’ll also be setting yourself up to make better choices throughout your day.
Wheat Cereal With Berries and Milk
Having a whole-grain cereal with milk, berries and nuts in it is a healthy way to start your day. Cereals are rich in fiber and fill you up until lunchtime. Add some fresh or dried fruit or nuts into your cereal. Almonds, walnuts and sunflower seeds can be excellent choices of nuts as they contain vitamin E, magnesium, protein and zinc. All these nutrients will help protect you from muscle soreness. Peanut butter on toast is also one of the best breakfast foods for weight loss!
Oatmeal with Honey and Cinnamon
Oatmeal is great weight-loss food. It has several health benefits and many minerals and vitamins, especially when eaten with honey and cinnamon. The fiber in oatmeal can help keep you full longer which can lead to weight loss. Oatmeal has protein, calcium, magnesium, zinc, iron and phosphorus. It also contains small amounts of omega-3 fatty acids, B vitamins and niacin.
Oatmeal has been proven to lower cholesterol levels and blood pressure in most people who consume it regularly. Studies have shown that eating oatmeal every day helps control your weight as well as your cholesterol levels by keeping you full longer. This will help you eat less during your meals throughout the day making it easier to lose weight.
When consuming breakfast foods for weight loss, try having fruit with them instead of adding a sweetener like sugar or syrup.
Dried Fruits, Nuts, and Seeds Mix
Oatmeal or cereal are two common breakfast foods people eat as they try to lose weight. But if you don’t have time in your busy morning schedule, you might find it easier to grab a small snack of something like dried fruits and nuts, which can help keep your hunger at bay until lunch. One small study published in The Journal of Nutrition found that when people ate half a cup of almonds as part of a low-calorie diet, they felt more satisfied than those who didn’t consume nuts—plus their waists shrunk by an average of 0.7 inches over three months! And when it comes to weight loss, swapping out sugary carbs for protein-rich foods is one swap that could pay off.
Try Carb Cycling
Try eating a different breakfast every day of your life. Seems crazy, right? Or maybe it doesn’t. Experts swear by something called carb cycling—switching between high- and low-carb days throughout your week—and research suggests it can lead to weight loss. For example, in one small study published in Obesity Research, obese adults who cycled between two diets that were either high or low in carbs lost about 5 pounds more than those who ate one diet for two weeks without switching back and forth. Why does it work?
Researchers think when you eat fewer carbs (like on a low-carb day), your body has to burn fat instead. This means you burn more calories than if you were just stuck with a normal amount of carbs all week long. In other words, fat burning is supercharged during periods when you eat fewer carbs! Best breakfast foods for weight loss might be best achieved by implementing carb cycling into your routine.
A high-protein breakfast is a great way to help shed pounds because it keeps you feeling full. Studies show that high-protein breakfasts may also lead to decreased hunger and cravings throughout the day. For example, one study published in The American Journal of Clinical Nutrition found that people who ate eggs as part of their breakfast had fewer cravings three hours later than those who ate bagels.
The result? With less craving, you’re likely to consume fewer calories throughout your day and keep your body burning fat rather than storing it. According to another study from The International Journal of Obesity, eating protein at breakfast can make it easier for you to lose weight by keeping you feeling satisfied until lunchtime arrives.
Fiber One Chewy Bars or Fiber One 90 Calorie Brownies
It’s no surprise that whole grains are a great breakfast food for weight loss. That’s because research shows eating three or more servings of whole grains a day lowers LDL cholesterol and increases levels of good HDL cholesterol. One-half cup serving is enough to lower your risk for heart disease, too. Fiber One Chewy Bars and Fiber One 90 Calorie Brownies are a delicious way to start your day with both fiber and protein, which may also help fill you up so you’re less tempted by snack foods later in the day. As an added bonus, they’re both fortified with vitamins and minerals!
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