What should a woman eat for breakfast to lose weight? A woman should not eat junk food for breakfast if she wants to lose weight. Junk food is the worst food that she can have for breakfast in order to lose weight. This is because junk food has very bad effects on a woman’s health.
14 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.
1. Eggs
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.
SUMMARY
Eggs 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.
SUMMARY
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.
3. Bananas
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.
SUMMARY
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.
4. Yogurt
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.
SUMMARY
Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.
5. Smoothies
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.
SUMMARY
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.
6. Berries
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.
SUMMARY
Berries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.
7. Grapefruits
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.
SUMMARY
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.
8. Coffee
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.
SUMMARY
Coffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.
9. Kiwis
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.
SUMMARY
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.
10. Green Tea
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.
7 Best Breakfast Foods to Jumpstart Weight Loss, Says Dietitian
Some mornings you may wake up and feel like enjoying something light—like Greek yogurt with berries, or a slice of toast with avocado. Other mornings you wake up ready to create the breakfast from your dreams: big, full to the brim, and filled with energy. Whatever mood you’re in in the morning, why not start with a delicious meal that fuels the body and that can help you reach weight loss goals?
According to the Mayo Clinic, adults who eat a healthy breakfast have a greater chance at maintaining a healthy weight, have more controlled blood sugar levels, and even tend to perform better at work. There’s no need to skip the first meal of the day, especially when it has so many great benefits to losing weight and keeping the weight off.
Julie Upton, MS, RD, CSSD, a registered dietitian and communications specialist for Appetite for Health, explains that a common weight-loss mistake of people who cook breakfast in the morning is trying to cut out certain foods or even whole food groups. This can “make their weight loss effort very unsatisfying and then they crave their favorite foods,” or possibly backslide into bad eating habits.
One step you can take to avoid this mistake is to eat “protein-rich” breakfast foods, says Upton. A high-protein breakfast keeps steady blood sugar levels and helps the body absorb carbohydrates at a slower pace, which in turn can be a major factor in weight loss.
There are plenty of healthy breakfast options out there to not only keep your body content, but also nourished and ready for shedding off some of that extra weight. Luckily for us, Upton shared healthy breakfast recipes for all seven days of the week!
To continue helping you reach those weight loss goals, check out The #1 Best Juice to Drink Every Day, Says Science.
1
Egg veggie scramble
“Soy-based meat alternatives are all good options for breakfast,” Upton explains. She makes an amazing egg and veggie scramble that includes: eggs, plant-based sausage, bell peppers, tomatoes, and any other veggies she enjoys or just has on-hand around the kitchen. If you’re on a weight-loss journey, definitely keep your plate bright and full of veggies!
Vegetables are categorized by the CDC as low energy-dense foods, meaning they are low in calories but still impact the feeling of fullness. Many studies have seen vegetables have a great effect on fat loss. A study published in The American Journal of Clinical Nutrition found that when their participants would increase their intake of fruit and vegetables, they were not only more likely to lose weight, but also maintain weight loss. The more veggies in one’s diet, the greater chance of leaning out and/or retaining a smaller figure.
2
Breakfast burrito
A breakfast burrito that is flavor-packed, healthy, and can help you reach weight-loss goals? Sign us up! Upton recommends her breakfast burrito recipes of two eggs and one egg white (or four egg whites total) scrambled with spinach, mushroom, chopped tomatoes, or salsa, all wrapped up in a small whole-grain tortilla.
This breakfast burrito has all the healthy nutrients you need: protein, veggies, healthy fats, and carbohydrates. Upton says carbs aren’t anything scary, in fact, she encourages “people to have some carbs for energy.”
If you focus on getting in a lot more complex carbs, you can see much greater success in losing weight. The International Journal of Environmental Research and Public Health explains that complex carbs are “derived from whole and unprocessed plant-based foods,” which have more nutrients and will usually take longer for the body to digest compared to simple carbs. Not only do complex carbs have more nutritional value—like fiber, vitamins, and minerals—but they are also stored in either muscle cells or the liver to give you long-lasting energy until hunger strikes again.
For another breakfast burrito recipe, check out our recipe for a kickin’ Fiber-Filled Breakfast Burrito.
3
Greek yogurt combos
A solid go-to for Upton is creating various combinations using Greek yogurt with a load of toppings. One is her Greek yogurt parfait, which starts with 8-ounces of non-fat plain Greek yogurt, one cup of fresh berries, and a 1/2 cup of quick-cooking oats. Combine layers of fruit, yogurt, and oats in a parfait glass or jar, and then top with two teaspoons of honey or agave.
Upton enjoys recommending this recipe specifically because it’s “a great combo as the Greek yogurt is protein-rich and has no added sugar,” both of which play a huge part in weight loss. Diets with a lower intake of dietary sugar have been seen to show significantly more weight loss than diets with no restriction, according to the BMJ.
4
Protein pancakes
Protein pancakes with Upton will have you never wanting to go back to basic pancake batter ever again. Her recipe uses one small ripe (overripe is better) banana, two eggs (or one egg and two egg whites), one tablespoon of nut butter, a pinch of cinnamon, and a drop of vanilla or almond extract (if desired).
“A good rule of thumb is to try to get 20 to 30 grams of protein at breakfast,” Upton recommends.
Not only is protein very filling, but in terms of weight loss, it can benefit the body in different ways. The American Society for Nutrition found research that shows how a high-protein breakfast can foster healthy weight loss by strengthening and growing your muscle mass, giving your body more energy to be physical, and satisfying hunger hormones. In plain terms, protein will help build strong muscles that guide your body in burning more calories just by using energy doing everyday activities, while also keeping you full throughout the day.
And there’s more where that came from, here’s out our recipe for The Best Protein Pancakes Recipe.
5
Open-faced egg sandwich
The open-faced egg sandwich of Upton’s choice includes two soft-boiled eggs served over a toasted whole-wheat light English muffin with arugula or spinach, sliced tomato, and two teaspoons of reduced-fat spread/light butter. All of this with a piece of fresh fruit on the side, and she says you’ll really be ready to start your day off right.
Upton mentions that eggs can be one of the best foods for weight loss. Having eggs for breakfast can help soothe a frequent appetite and promote strong weight loss, according to one study published in Hormone Research and Paediatrics. The study saw how a high-protein content can be most effective for anyone trying to lose weight, due to the positive change in appetite hormones and regulating hunger satisfaction.
6
Cottage cheese with cereal and fruit
Instead of grabbing a plain bowl of cereal with milk, optimize your flavor pallet and contribute to your weight loss by reaching for more healthy foods. Upton recommends a bowl of cottage cheese with cereal and fruit, using 3/4 cup low-fat cottage cheese, 1/4 cup Grape-Nuts Fit cereal (which has six grams of protein in a 2/3 cup), and one cup of fresh berries.
Cottage cheese has a great source of low-calorie protein, according to Doctor Oz. Not only is cottage cheese perfect to throw into foods for an extra protein boost (such as pancakes, smoothies, salads, and more), but it also has a high source of calcium and B-complex vitamins.
7
Oatmeal with yogurt
Oats should be high on your list of foods to eat when trying to lose weight, according to the Harvard School of Public Health, because they have special antioxidants that are created by phenolic compounds and phytoestrogens (plant-based chemicals found in oats). These antioxidants act to reduce the effects of inflammation and calm digestion.
Upton suggests oatmeal with yogurt as a healthy weight-loss breakfast by including one cup of oatmeal with 1/2 cup non-fat or low-fat plain Greek yogurt, and one cup of fresh or frozen (no added sugar) berries right on top.
“I like oats due to their high concentration of beta-glucan, a soluble fiber that helps keep you satisfied and stabilize blood sugar levels,” she says.
The Best Breakfast Foods for Weight Loss, According to a Dietitian
Starting your day with healthy breakfast foods can help you maintain energy, keep hunger at bay and lose weight. Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight—and keeping it off—when they eat breakfast. What’s more, people who eat breakfast typically get more of some important nutrients, like fiber and vitamins (learn more about why fiber is so good for your weight and your health).
A healthy and balanced breakfast should deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.
If you’re wondering what to eat for breakfast to help you lose weight, look no further. Read on to find out some of the best healthy foods to eat for breakfast to help you lose weight and why they are so good for you (and get ideas for more super healthy foods to eat all day long with this list of 10 healthy everyday superfoods).
The 5 Best Breakfast Foods to Help You Lose Weight
Pictured Recipe: Muesli with Raspberries
1. Raspberries
A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in one cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
Related: Healthy High-Fiber Breakfast Recipes
Pictured Recipe: Peanut Butter Protein Overnight Oats
2. Oatmeal
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 2016 study reported that eating a breakfast made with “slow-release” carbohydrates such as oatmeal or bran cereal three 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.
Get More: Healthy Oatmeal Recipes
Pictured Recipe: Nut & Berry Parfait
3. Yogurt
A recent report published in the New England Journal of Medicine revealed which foods are correlated with weight change, including the top five 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 those given a carbohydrate shake. Protein, including whey protein found naturally in yogurt and other dairy products, is filling and takes longer to digest than simple carbohydrates.
Save calories and added 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 are also packed with protein and fiber to help you stay full for longer and promote weight loss. 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 a 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
5. Eggs
One large egg has 6 grams of protein and 72 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer. One study found that people who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
And while just eating egg whites will help you save calories, you’ll also lose half the protein (about 3 grams is in the yolk), which helps make eggs a powerhouse choice for breakfast. Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants-lutein and zeaxanthin.
Yolks are a significant source of dietary cholesterol. But more recent science suggests that dietary cholesterol isn’t inherently bad for heart health and researchers think that eating one whole egg every day is fine for most people.