Do you know what foods to eat for breakfast to lose weight? I bet you do. But just for my own personal benefit, I’ll pretend that you don’t. That way, I can educate you on the benefits of a good breakfast, and which foods to eat for breakfast so that you might shed some excess pounds.
No one likes gaining weight. Although, most of us do it at some point in our lives. That’s why it’s important to know what foods to eat for breakfast if you want to lose weight.
What Foods To Eat For Breakfast To Lose Weight
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
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.
SUMMARYEggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
2. Wheat Germ
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.
SUMMARYWheat 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
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss
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.
SUMMARYBananas 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.
SUMMARYYogurt 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.
SUMMARYSmoothies 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.
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.
SUMMARYBerries 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
SUMMARYGrapefruits 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.
SUMMARYCoffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.
Protein, per two large eggs: 12 g
“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says Martha McKittrick, RD, CDN, CDE. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.4
Protein, per 2 tablespoons: 7–8 g
“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats,” says McKittrick. “Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.
Protein, per 4 oz: 22 g
If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Bonus: The meat is a prime source of DHA omega 3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing, according to a study published by Frontiers in Aging Neuroscience.6
All-Natural Peanut Butter
Protein, per 2 tablespoons: 7–8 g
Does oatmeal help you lose weight? It certainly can! Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates-such as oatmeal or bran cereal-3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
Pictured Recipe: Nut & Berry Parfait
A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner.
Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead. Other research in mice, found that when mice were given extra whey protein they gained less weight and body fat and more lean muscle, even when calories were the same. Whey protein is found naturally in yogurt and other dairy.
Save calories-and unnecessary sugar-by choosing plain yogurt. Add fresh fruit for sweetness.
Related: This Is How Much Protein You Need to Eat Every Day
Pictured Recipe: Peanut Butter-Banana Roll-Ups
4. Peanut Butter
Nuts were also among the top 5 foods that promote weight loss according to Harvard. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein-all satisfying nutrients. Nuts used to get a “bad” reputation for being high in calories and fat. And while nuts and nut butters are calorie dense-2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber-they’re also nutrient dense and help you build a satisfying breakfast.
Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.
Pictured Recipe: Low-Carb Bacon & Broccoli Egg Burrito