When you’re trying to lose weight, breakfast can set the stage for the rest of the day.
Eating the wrong foods can increase your cravings and set you up for failure before the day even begins.
On the other hand, eating the right foods can reduce cravings and keep you feeling full until lunch to reduce snacking and facilitate weight loss.
We bring you the 14 best healthy breakfast foods that can help you lose weight.
The best healthy breakfast food if you want to lose weight
Rich in proteins and important vitamins and minerals, such as selenium and riboflavin, eggs are a real nutritional powerhouse.
Thanks to their high protein content, eggs can suppress appetite when eaten with breakfast to seriously promote weight loss.
For example, one study found that eating eggs for breakfast significantly increased satiety and reduced food intake later in the day, compared to eating a bagel.
Similarly, another study found that replacing bagels with eggs for breakfast resulted in 75% greater weight loss and 42% greater reduction in waist circumference over a two-month period.
From boiled and scrambled eggs to poached eggs or omelets, there are many different ways to enjoy eggs.
Try cooking two or three eggs in any style, then combine them with your favorite vegetables for a nutritious and delicious Keto breakfast.
Smoothies are not only a quick and easy way to get a concentrated dose of nutrients, but they also double as a convenient breakfast item that can speed up weight loss.
Since you can customize your ingredients, you can customize your drink to your personal preferences.
Filling your smoothies with vegetables and low-calorie fruits can increase your fiber intake to help you feel fuller for longer.
Add some high protein ingredients like nuts, seeds or protein powder to promote satiety and fight cravings.
But keep in mind that smoothies can quickly turn into calorie bombs if you overdo it with high-calorie ingredients.
For an easy weight loss smoothie, mix one cup (250 ml) of milk with a handful of leafy greens, two tablespoons (30 grams) of chia seeds and one cup (150 grams) of strawberries.
Enjoy these breakfast smoothie recipes throughout the morning to resist snacking and fight cravings.
=> MORE SMOOTHIE RECIPES
3. Forest fruits
Varieties of berries, such as strawberries, blueberries, blackberries and raspberries, are incredibly nutrient-dense, meaning they are low in calories but packed with essential nutrients.
In addition to providing many important vitamins and minerals, berries are rich in fiber, which can reduce hunger and food intake.
In fact, one study found that replacing a high-sugar afternoon snack with a serving of mixed berries reduced calorie intake later in the day by an average of 128 calories.
Make your morning smoothie with berries, oatmeal or yogurt to take advantage of their unique weight loss benefits.
4. Wheat germ
Wheat germ is an integral part of wheat grains that contain a concentrated amount of vitamins and minerals, including manganese, thiamin and selenium.
It’s also high in fiber, with almost 5 grams of fiber in each serving (30 grams).
Studies show that increasing fiber intake from grains can help with weight loss.
In one study, consuming high-fiber grains was effective in reducing appetite and food intake, as well as stabilizing blood sugar after a meal.
Another study found that a higher intake of cereal fiber was associated with a lower risk of weight gain.
Try using wheat germ as a topping on oatmeal, smoothies, or with yogurt to add some crunch and some extra fiber to your breakfast.
Creamy, tasty and satisfying, yogurt is an excellent supplement for weight loss.
In particular, Greek yogurt delivers a generous chunk of protein in every meal, making it an ideal breakfast food for weight loss.
One study found that eating high-protein yogurt as a snack reduced hunger levels and reduced food intake by 120 calories later in the day, compared to unhealthy snacks like chocolate and crackers.
Another study found that people 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 (300 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for a particularly nutritious breakfast.
High in fiber but low in calories, bananas are a great alternative to sugary cereals to satisfy your sweet tooth in the morning.
One medium banana has just over 120 calories, but contains almost 5 grams of dietary fiber – providing up to 15% of your daily fiber needs in one serving.
Fiber helps slow stomach emptying to suppress cravings and keep you feeling full longer.
Several studies have shown that increasing fiber intake from fruits and vegetables is associated with faster weight loss. Plus, unripe bananas are a good source of resistant starch, the kind of starch that your stomach and small intestine can’t digest.
Research suggests that resistant starch can help reduce food cravings and shed belly fat.
Bananas can be enjoyed alone or in combination with yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your healthy breakfast banana smoothie recipes for a hearty dose of resistant starch.
Grapefruit is a popular component of many diets and weight loss programs – and for good reason.
In addition to being low in calories, grapefruit is high in water and fiber – both of which can be beneficial for weight loss.
One study showed that consuming half a grapefruit before a meal resulted in significant weight loss.
Slices of fresh grapefruit are a great addition to a well-rounded breakfast. You can also add grapefruit to desserts, smoothies or keto salads.
However, if you are taking any medications, consult your doctor or pharmacist before consuming grapefruit. Certain medications can interact with grapefruit, potentially causing some adverse effects.
8. Green tea
Look at the ingredients of almost any diet pill or fat burning supplement and there’s a good chance you’ll notice green tea.
Green tea has been extensively studied for its metabolism and belly fat burning abilities.
For example, one small study found that taking three capsules of green tea extract increased fat burning by 18% within just 30 minutes.
Another study showed that green tea extract accelerates metabolism and increases calorie burning during 24 hours by 5%.
There are unlimited ways to enjoy green tea in the morning. Try adding lemon, a little honey, or making tea with ginger or mint to add some flavor.
Some research has found that your morning cup of coffee could have major weight loss benefits.
Due to its caffeine content, coffee can help you lose weight by speeding up your metabolism and burning fat.
According to one small study, caffeine consumption increased metabolism by 14% and improved fat breakdown.
Although coffee alone cannot make a balanced breakfast, you can easily combine it with your favorite healthy breakfast foods to complete your morning meal.
Be careful not to overdo it with sugar or cream as they add calories and negate some of coffee’s potential health-promoting properties.
High in vitamin C, vitamin K and potassium, kiwifruit offers an impressive array of nutrients.
They are also an excellent source of fiber – just one cup (180 grams) provides up to 20% of your daily needs.
One study found that a high-fiber, calorie-restricted diet was highly effective in reducing appetite and preoccupation with food while reducing body fat and waist circumference.
Moreover, kiwis contain a specific type of fiber called pectin, which has been shown to increase satiety, reduce appetite and promote weight loss.
They also act as a natural laxative by stimulating the movement of the digestive tract to support regularity and help you temporarily lose water weight.
Sliced kiwis are a great addition to breakfast. You can also add them to yogurt, smoothies or cereals.
Oatmeal is a healthy and delicious option for breakfast, especially if you want to lose weight.
Oats are low in calories, but rich in fiber and protein – two nutrients that affect appetite and weight control.
Oats are a particularly excellent source of beta-glucan, a type of fiber that has been shown to affect everything from immune function to heart health.
Research shows that beta-glucan can balance blood sugar levels, working to prevent attacks that can increase your appetite.
One small study also showed that consuming more beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite.
Try combining one cup (250 grams) of cooked oatmeal with half a cup (80 grams) of berries, one tablespoon (8 grams) of ground flaxseed and a handful of almonds for a fiber-rich morning meal.
12. Chia seeds
Tiny but mighty, chia seeds are an excellent breakfast food.
They have a lot of fiber and can absorb water in the form of a gel, which expands in the stomach to make you feel fuller for longer.
They are also rich in protein, which can slow stomach emptying and reduce levels of ghrelin, the hormone responsible for stimulating hunger.
One study found that eating chia seeds baked in white bread reduced both blood sugar levels and appetite. Another study showed that 30 grams of chia flour per day significantly promotes weight loss and reduces waist circumference.
Try making a nutritious chia seed breakfast by mixing (30 grams) of chia seeds with (250 grams) of yogurt in a bowl.
Let the mixture soak for about 30 minutes to allow the seeds to swell, then top them with half a cup (80 grams) of your favorite berries.
Chia seeds are also a tasty and nutritious addition to tea, smoothies or oatmeal.
Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.
Research shows that adding nuts to the Mediterranean diet significantly reduces waist circumference.
One study compared the effects of a low-calorie diet that included (85 grams) of almonds per day with a low-calorie diet that included complex carbohydrates.
Both diets contained the same amount of calories and protein. However, by the end of the study, those who consumed almonds lost 65% more weight and 45% more body fat than those who consumed complex carbohydrates.
Keep in mind that nuts are also very high in calories so limit your intake to about (30 grams) at a time so the calories don’t pile up.
Mix a portion of walnuts into yogurt, cottage cheese or homemade granola to elevate your breakfast to a higher nutritional level.
14. Flax seeds
Flaxseeds are loaded with viscose fibers, a type of soluble fiber that absorbs water and forms a gel in the intestines.
Studies show that soluble fiber is particularly effective at slowing down digestion, which could help curb appetite and reduce calorie intake to help with weight loss.
Research also shows that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control. Likewise, consuming flaxseed drinks increases the feeling of satiety and reduces appetite.
Flaxseed is versatile and easy to enjoy. Ground flaxseed can be added to cereal, used to thicken a morning smoothie or even mixed with water to increase fiber intake.
Start your weight loss with a healthy breakfast
Starting the day off on the right foot with the right foods can make a big difference in weight loss.
Eating healthy foods for breakfast can make it easier to curb cravings and stick to your weight loss goals.
Keep in mind that a weight loss diet doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and aid in rapid weight loss.