Dietitian-Approved Breakfast Foods for Weight Loss Success

Donuts and drive-throughs are not the best option. Healthy breakfasts can help you stay energized, fight off hunger attacks and lose weight. Breakfast eaters tend to be leaner, and they are more successful at losing weight – and keeping it off – when they eat. Breakfast eaters often get more of certain vitamins and minerals, such as fiber and vitamins. (Learn why fiber is good for your weight and health).

A balanced breakfast should contain a mix of proteins, complex carbohydrates, fiber, and healthy fats. This will keep you full throughout the day and fuel your body.

If you are wondering what to eat at breakfast to lose weight, then look no further. Find out what the best breakfast foods are to help you lose weight and why.

Don’t miss: Healthy Breakfast Recipes that Help You Lose Weight

Five Breakfast Foods to Help You Lose Weight
Muesli with raspberries

Muesli Recipe with Raspberries

  1. Raspberries
    A cup of raspberry berries contains 8 grams of fiber. This is more than twice as much as a cup or strawberries, and the same amount of fiber that you’ll find in some types of beans. What is so great about all this fiber? Journal of Nutrition research suggests that consuming more fiber can help to prevent weight gain and even promote weight loss. Researchers found that increasing fiber intake by 8 grams per 1,000 calories resulted to a weight loss of approximately 4 1/2 kilograms.

Breakfast Recipes with Excessive Fiber

Peanut Butter Protein In a single day Oats

Pictured Recipe: Peanut Butter Protein in a Single Day Oats

  1. Oatmeal
    Can oatmeal help you lose weight? Yes, it can! Oatmeal helps you lose weight in two ways. It is rich in fiber, which keeps you feeling satisfied for longer. A recent study in the journal reported that eating a breakfast with “slow release” carbohydrates, such as bran or oatmeal cereals 3 hours before you exercise might help burn fat. How? The blood sugar levels are not as high when you consume “slow release” carbohydrates as they would be if you ate refined carbohydrates. (Think: white bread). In flip, insulin ranges do not spike as excessive. Because insulin is a signal to your body to store fat, having lower blood sugar levels may help you burn fat.

Enjoy Wholesome Oatmeal recipes

Make Breakfasts that are Clear Consuming with These 5 Ideas

Nut & Berry Parfait: Pictured Recipe

  1. Yogurt
    Recent research published in the New England Journal of Medicine and Harvard University revealed the top 5 foods that help you lose weight. Yogurt is one of the top five! Yogurt is another good reason to eat it: its protein content could give you an extra edge if you want to lose weight.

Protein is filling, and it takes longer to digest. Over a period of six months, people who drank the whey drink lost about four kilos more and gained about one inch less in their waist. They also felt less hungry. In a different study, mice who consumed more whey protein gained less weight, body fat and lean muscle even though their energy intake was the same. Whey protein can be found in yogurt, cheese and other dairy products.

Choose plain yogurt to save calories and sugar. Add fresh fruit to sweeten.

This is How Much Protein You Should Eat Every Day

Peanut Butter-Banana Roll-Ups

Peanut Butter Banana Roll Ups: Pictured Recipe

  1. Peanut Butter
    Harvard also ranked nuts amongst the top 5 foods that help you lose weight. This is probably because peanut butter, and all nuts, and nut butters provide a good dose of fiber and protein – all satisfying vitamins. Nuts were once deemed “unhealthy”, due to their high fat and energy content. While nuts and nut-butters are high in calories (2 tablespoons of peanut butter contains a little under 200 calories, 7 grams protein and 2 grams fiber), they’re also nutrient-dense and help build a satisfying morning meal.

Spread a tablespoon of peanut butter on whole-wheat bread (another “slow release” carbohydrate), or add nuts or nut-butter to oatmeal (another “slow release” carbohydrate), for a balanced breakfast.

Low-Carb Bacon & Broccoli Egg Burrito

Pictured recipe: Low-Carb Bacon & Broccoli egg burrito

  1. Eggs
    A giant egg contains 6 grams of proteins and 70 calories. Protein is more satisfying than carbohydrates or fats. In a study, people who ate breakfast eggs felt fuller for longer and lost more weight than those who had a bagel.

Eggs are a great breakfast choice because they contain a lot of protein. The yolk is also rich in vitamins and antioxidants that protect your eyes, such as lutein and Zeaxanthin.

Yolks contain a lot of dietary LDL cholesterol. Researchers believe that dietary cholesterol is no longer a danger to heart health and suggest that most people can consume one whole egg every day.


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