Breakfast Fruits For Weight Loss which may have a positive impact on your diet. Did you know that eating your fruits and veggies first thing in the morning sounds like a novel tip, but it can actually help achieve weight loss goals? See how many weight loss benefits eating fruits can have, even more so if they are eaten first thing in the morning.
Healthy Breakfast Foods That Help You Lose Weight
When you’re trying to lose weight, breakfast can set the tone for the rest of your day.
Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.
On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Here are 14 healthy breakfast foods that can 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
Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period
From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.
Eggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.
It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving .
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.
Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.
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
Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
Research suggests that resistant starch may help reduce food intake and decrease belly fat
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
Bananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.
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
Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt
Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.
Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.
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
Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings
However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.
For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.
Enjoy your smoothie throughout the morning to resist snacking and combat cravings.
Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.
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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
In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories
Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period
Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.
Berries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.
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
One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.
In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group
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.
However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects
Grapefruits are low in calories, high in water and rich in fiber. Studies show that they may increase weight loss and reduce calorie intake and body fat.
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.
Just make sure not to overdo the sugar or creamer, as they add calories and negate some of coffee’s potential health-promoting properties.
Coffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.
High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.
They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs .
One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference
What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss
They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily
Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.
Kiwis are high in fiber, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily.
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
Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4%
Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories
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.
Green tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss.
How to Eat Fruit for Breakfast & Lunch to Lose Weight
Fruit has a reputation for being a healthy choice in any balanced diet and for good reason. Fruits contain a host of vitamins and minerals, and the U.S. Department of Agriculture recommends adults eat between 1 1/2 and 2 cups of fruit each day. So get creative by making tasty, low-calorie fruit-filled breakfasts and lunches.
Fruity Ideas for Breakfast and Lunch
- Choose lower-calorie fruits when possible. Fruits that are lower in sugar and higher in fiber will help keep you feeling fuller, notes nutritionist Dr. Jonny Bowden. Apples, grapefruit and berries are Bowden’s top choices, but cherries, rhubarb, melon, peaches, guava and papaya are all low in sugar as well.
- Pick whole fruits over juice, advises Dr. Kara Mohr on the Fitness Magazine website. Juice won’t really satiate you, and you’re more likely to feel hungry sooner.
- Add protein to your breakfast and your lunch. While the fiber in fruit will help maintain your fullness, adding protein increases this effect. Try having your fruit alongside an omelet or blending mixed berries with protein powder for breakfast. Lunch could be an apple or orange on the side of a mixed green salad with turkey breast. Or try pineapple and raspberries mixed into cottage cheese and topped with some flaked almonds.
- Mix a combination of berries into oatmeal instead of honey or maple syrup. Berries are much lower in calories and sugar and higher in nutrients than syrups.
- Blend up different types of fruit to make your own spreads for toast. Like honey and maple syrup, commercially produced preserves and spreads can be packed with sugar, but blending your own peaches, figs and blackberries means you get a fresh taste with no added sugar.
- Switch your side of chips at lunch for a fruit salad. Chips — even the low-fat kind — are still high in calories, not particularly filling and devoid of nutrients, so go for a fruit salad with grapefruit, melon and oranges instead.
- Throw some fruit into your lunchtime salad to give it a sweet kick. Raisins go well in Moroccan chicken salad, apples can be used in a Waldorf salad or add currants to a coronation chicken or turkey salad made with low-fat yogurt and curry powder. Even strawberries combine well with balsamic vinegar and bitter salad leaves like rocket, or try a pomegranate and feta cheese salad.
- Get a variety of different fruits so you get the different benefits that various types offer. According to the Harvard School of Public Health, no one type provides everything you need, so aim to switch it up. Either stick with the same few fruits for a week, then make a complete switch in week two, or change them daily.
Calorie Crunching at Breakfast and Lunch
- Work out how many calories you should be aiming for each day. If you’re not particularly active, you need between 10 and 12 calories per pound of body weight per day to maintain your weight, according to Margaret Powers of the American Dietetic Association. To lose weight, aim for around 300 to 500 less than this total per day.
- Divide your total daily calorie intake by the number of meals you’ll eat in a day. If you’re planning on eating breakfast, lunch and dinner, divide by three to find the calories you should eat at each meal. If you weigh 150 pounds for instance, you should be eating a minimum of 1,500 calories per day. With three meals per day, this gives you 500 calories for breakfast and 500 calories for lunch.
- Find out how many calories the fruit you’re planning on eating contains. Fruits don’t always have the calorie contents listed on the packaging, so you may need to use an online database. The U.S. Food and Drug Administration has tables on its website detailing the calories, carbs, fat and protein of the 20 most frequently consumed fruits, which may be of use.
- Factor the calories from fruit into the rest of the meal. If you’ve decided on eating a banana and an orange at breakfast and a kiwi fruit with some strawberries for lunch, weigh or measure your servings, find the calorie content and subtract this from 500, yielding the number of calories you have left to eat from nonfruit foods.
These 12 Fruits Can Help You Lose Weight
Fruits are juicy, refreshing and delicious. They are also high in fiber, contain natural sugars and help keep unwanted cravings away. But can eating fruits really help you lose weight?
Daily intake of fruit can prevent weight gain
- Fruits add bulk to our diets and do not provide many calories
- Eat five serving of fruits every day and opt for different colours
- Increasing daily intake of fruits can prevent weight-gain
Fruits are juicy, refreshing and delicious. They are also high in fiber, contain natural sugars and help keep unwanted cravings away. You may already know that you should include a variety of them in your diet, but not every fruit is equal when it comes to the nutritional value. There are certain fruits that are higher in fiber and pectin. Both work as natural fat burners that can help boost your metabolism and aid weight loss. Additionally, they are loaded with vitamins, minerals, and antioxidants and are also low in fat and calories. But, can eating fruits really help you lose weight?
“To lose weight you need to take less calories but that doesn’t mean that you have to eat less. Fruits add bulk to our diets and do not provide many calories. They can be used as a substitute for high calories foods in our diet, making you feeling full and satisfied with an intake of fewer calories. For example, if we add fruits like peaches, strawberries and apple to our breakfast cereals then we can cut down the cereal portion size, thereby reducing calories without starving ourselves. Fruits can be also used as a substitute for high glycemic index foods in our diet and thus can help in weight loss. You should aim for eating five serving of fruits every day and opt for different colours,” explains Dr. Gargi Sharma, Weight Loss Consultant, New Delhi.
(Also read: Eat These 7 Calcium-Rich Fruits To Ensure Healthy Bones And Teeth)
Recently, scientists at Harvard University found that increasing the daily intake of fruit can prevent weight gain, even if you continue consuming the same amount of calories. Researchers suggest that all the benefits of eating fruits come from the flavonoids they contain. Flavonoids are a group of phytonutrients found in fruits and vegetables that impart colour. They are powerful antioxidants with anti-inflammatory properties. Fruits get a bad reputation because of their sugar content but they are actually great for weight loss as they can help in controlling your calorie intake. Dr. Gargi Sharma suggests some that you must include in your diet if you’re looking to lose weight.
Watermelon: This juicy fruit provides only 30 calories per 100 grams and keeps you hydrated. It is rich in amino acid arginine which helps in burning fat.
Guava: They are rich in fiber, have low glycemic index and prevent constipation. They also activate the metabolic rate which helps in weight loss.
Pear: A great source of Vitamin C, pear is the perfect fruit for weight loss. It is packed with fiber which keeps you full for longer as it gets digested slowly. Pears are also known to keep your cholesterol levels in check.
Oranges: Add some tang to your diet with this nutrient-dense, low-calorie fruit. Oranges provide only 47 calories per 100 grams. Orange is considered to be a negative calorie fruit which means that it contains less calories than what your body requires to burn it. Simply put, you burn more than you eat.
Blueberries: Popularly known as a superfood, blueberries are rich in antioxidants and help in boosting metabolic rate. Regular consumption is also known to reduce insulin resistance, hypertension and cholesterol.
Strawberries: These beautiful looking berries help in the production of fat burning hormones adiponectin and leptin resulting in higher metabolism.
Peaches: They are very filling as water composes 89 percent of their weight. Being rich in fiber, they help in reducing hunger.
You may also consider several other fruits which help in losing weight.
Apples:Apples are considered to be low in calories and high in fiber. They are considered to be good for weight loss, Apples are also very filling; hence we eat fewer amounts of other foods during the course of the day. It is also said that apples should be consumed whole, instead of juice, for better result.
Plums: Plums are low in calories, but have good amount of minerals (Potassium, Manganese) and vitamins like A, C and K. Plums contain phenols, a type of phytonutrient, which are strong antioxidants.
Kiwi: Highly nutrient-dense, kiwis are highly nutritious and their high fiber and low calorie content work as magic for weight loss. Kiwis are excellent source of vitamin C, E, folate and fiber. Studies note that kiwi can help in the additional weight loss benefits, like controlling blood sugar, improving cholesterol and others.
Avocados: Avocados are calorie-dense fruits grown in warm climates. The fat content in avocados is considered healthy, which helps in promoting weight loss. Avocados are a great source of vitamins, minerals, healthy fats and fiber. Some studies have found that eating avocados can increase feelings of fullness and decrease appetite.
Apricots:Apricots are rich in nutrients like vitamin A and C, as per USDA. They are also enriched with calcium, magnesium and potassium. This fuzzy and furry fruit contains very less amount of calories, which make them excellent addition to one’s weight loss diet. It can fill one’s appetite for several hours that helps in keeping check on hunger and cravings.