If you’re trying to slim down, a healthy, low calorie breakfast can help keep your appetite in check. Eating the wrong foods can set you up for failure even before your day begins.
Healthy, filling foods, on the other hand, can help suppress appetite and keep you feel full until the next meal, thereby minimizing snacking. So here are 15 healthy breakfast for weight loss to set the tone for the rest of your day.
1. Eggs
Eggs are an excellent source of protein, as well as essential vitamins and minerals, such as riboflavin and selenium. They are indeed a true powerhouse of nutrition.
Its high protein content gives it the ability to suppress appetite when eaten with breakfast, giving weight loss a serious boost.
For instance, eating eggs for breakfast has been shown in one study in 30 overweight women to significantly increase feelings of fullness and reduce food intake later in the day, compared to eating a bagel.
Similarly, replacing a bagel breakfast with eggs has also been shown in another study in 152 adults to result in 34% greater reduction in waist circumference and 65% more weight loss over an eight-week period.
There are various ways to enjoy eggs; you can have it scrambled, boiled, or sunny-side-up.
Two or three eggs combined with a serving of your favorite vegetables can make a delicious and nutritious breakfast.
2. Bananas
Bananas are low in calories and high in fiber; they are an excellent alternative to sugary breakfast cereals.
One medium banana harbors over 100 calories yet provides 3 grams of dietary fiber, which is 12% of your daily fiber requirement.
Fiber slows stomach emptying to curb cravings and keep you feeling full longer.
Increasing your intake of fiber from the healthiest fruits and vegetables has been found in multiple studies to be associated with weight loss.
In addition, unripe bananas contain resistant starch, which is a type of starch that does not break down into sugar and is not digested in the small intestine.
Resistant starch has been found in some research to help lower food intake and reduce belly fat.
You can enjoy bananas alone or sliced as a topping for yogurt, oatmeal, or cottage cheese. Unripe, green bananas also make a great addition to your morning smoothie for a robust dose of resistant starch.
3. Wheat Germ
Wheat germ is the heart of wheat kernel that provides a concentrated amount of vitamins and minerals, including selenium, thiamine, and manganese.
It’s also rich in fiber, with nearly 4 grams per one-ounce serving.
Increasing your intake of fiber from cereal grains has been shown in studies to be beneficial when it comes to weight loss.
In fact, eating a fiber-rich cereal has been found in one study to be effective at curbing appetite, reducing food intake, and stabilizing blood sugar after a meal.
Additionally, a higher intake of cereal fiber has been shown in another study following over 27,000 men for an 8-year period to be associated with a reduced risk of weight gain.
Wheat germ can be enjoyed as topping for yogurt bowls, oatmeal, and smoothies to add some extra fiber and a bit of crunch to your breakfast.
4. Smoothies
Smoothies are a quick and easy way to get a concentrated dose of nutrients.
Since the ingredients are customizable, you can make your own drink depending on your personal preferences.
Adding low-calorie fruits and vegetables into your smoothies can help you feel fuller longer. What’s more, throwing in some protein-rich ingredients, such as protein powder, seeds, or nuts, also fights off cravings and promotes feelings of fullness.
However, if you overdo the high-calorie ingredients, your smoothies can quickly turn into calorie bombs. To make an easy weight loss smoothie, simply blend a handful of leafy greens with 240 ml of milk, 144 grams of strawberries, and two tablespoons of chia seeds.
A delicious, healthy smoothie can help combat cravings and resist snacking.
5. Yogurt
A creamy, delicious, and satisfying yogurt makes a perfect addition to any weight loss diet.
Greek yogurt, in particular, provides an excellent amount of protein per serving. This makes it an ideal weight loss breakfast food.
Eating high-protein yogurt as a snack, instead of unhealthy foods like crackers and chocolate, has been found in one study in 20 women to reduce levels of hunger and food intake by 100 calories later in the day.
Additionally, those who ate at least seven servings of yogurt every week has been shown in another study in 8,516 people to have a reduced risk of being obese or overweight compared with those who did not consume yogurt on a regular basis.
A cup of Greek yogurt combined with wheat germ, chia seeds, or some mixed fruit makes an especially nutritious breakfast.
6. Grapefruits
Grapefruits are low in calories. They are also high in water and fiber content, which can be both beneficial for weight loss.
Eating half a grapefruit before meals has been shown in one 12-week study in 91 obese adults to result in significant weight loss. Study participants who ate grapefruit lost an average of 1.6 kg, which is about 5 times more than the control group.
Additionally, consuming grapefruit or grapefruit juice before a meal, paired with a low-calorie diet, for 12 weeks has been found in an 85-person study to reduce calorie intake by 20–29%, increase weight loss by 7.1%, and decrease body fat mass by 1.1%.
You can add grapefruit to fruit salads, parfaits, and smoothies. Fresh grapefruit slices are a perfect addition to a well-rounded, weight loss-friendly breakfast.
However, if you are on medication, make sure to seek your doctor’s advice before eating grapefruit, as some drugs may interact with grapefruit.
7. Berries
Different berry varieties, such as raspberries, blueberries, strawberries, and blackberries, are all nutrient-dense. They are loaded with essential nutrients and are low in calories.
Berries also provide important vitamins and minerals, as well as fiber, which may help reduce levels of hunger and food intake.
In fact, snacking a serving of mixed berries instead of a high-sugar afternoon snack has been found in one study in 12 women to reduce calorie intake by an average of 133 calories.
Moreover, a daily serving of berries has been shown in another study in 133,468 adults to be associated with 0.5-kg weight loss over a period of four years.
You can enjoy berries by adding them to your morning yogurt, oatmeal, or smoothie.
8. Coffee
A cup of coffee has been found in some studies to bring big weight loss benefits.
Its caffeine content may improve metabolism and fat burning, thereby promoting weight loss.
Caffeine consumption has been found in one small study in eight men to enhance fat breakdown and increase metabolism by 13%.
Coffee alone cannot make a balanced breakfast, but you can pair it with a healthy breakfast food.
Just do not overdo the creamer or sugar, as they negate some of the potential health-promoting properties of coffee, plus they add calories.
9. Green Tea
Extensively studied for its metabolism and fat-burning capacities, green tea may also promote weight loss.
For example, taking three capsules of green tea extract has been found in one small study in 23 people to increase fat burning by 17% within just 30 minutes.
In addition, green tea extract has been shown in another study in 10 adults to speed up metabolism and increase calorie burning over a period of 24 hours by 4%.
Green tea can be enjoyed in many different ways: You can add a squeeze of lemon or drizzle on a bit of honey.
10. Kiwis
Kiwis are rich in potassium, vitamin C, and vitamin K. They definitely offer an impressive nutrient profile.
What’s more, they also contain a decent amount of fiber, providing up to 21% of your daily requirements.
A high-fiber, calorie-restricted diet has been shown in one study in 83 women to be effective at suppressing appetite and preoccupation with food while also reducing waist circumference, body fat, and body weight.
What’s more, kiwis contain pectin, which is a specific type of fiber that has been shown to decrease appetite, enhance feelings of fullness, and boost weight loss.
They also support regularity and help you lose water weight temporarily by stimulating the movement of your digestive tract. Technically, they act as a natural laxative.
Kiwis make a perfect addition to your morning smoothies, yogurt, or cereals.
11. Chia Seeds
Chia seeds are a tiny but powerful breakfast supplement.
They are rich in fiber and can absorb water to form a gel-like material expanding in your stomach to keep you feel full longer.
What’s more, they are loaded with protein, which slows stomach emptying and reduces levels of the hormone responsible for stimulating hunger known as ghrelin.
In fact, eating chia seeds baked into white bread has been found in one study in 11 adults to reduce both appetite and blood sugar levels.
In addition, a 35-gram chia flour daily has been found in another 12-week study in 19 people to significantly reduce waist circumference and body weight.
Chia seeds can make a nutritious and delicious addition to your overnight oats, morning smoothies, and tea.
12. Flaxseeds
Loaded with protein and viscous fiber, flaxseeds can help prevent you from overeating.
Soluble fiber has been shown in some studies to be effective at slowing digestion, which can then help suppress appetite and reduce your daily calorie intake.
Adding flaxseed to your diet has been suggested to have a powerful effect on appetite control and weight loss.
In fact, consuming a drink made with flax seeds has been found in one small study to reduce appetite and enhance fullness.
Similarly, bread buns with added flaxseed fiber has been found in another study in 18 men to reduce appetite and increase feelings of fullness more than regular buns.
Versatile and easy to enjoy, flaxseeds can be used to thicken up your morning smoothie, sprinkled over cereal, or even mixed into water to increase your daily intake of fiber.
13. Oatmeal
A delicious and healthy breakfast option, oats are low in calories but loaded with protein and fiber—nutrients that greatly affects appetite and weight management.
What’s more, they are an excellent source of beta-glucan, which is a type of fiber that affects your immune function, heart health, and more.
Beta-glucan has been shown in some research to balance sugar levels to help prevent crashes and spikes that may increase your appetite.
Consuming higher amounts of beta-glucan has been found in one small study in 14 overweight adults to lead to higher levels of peptide YY—a hormone responsible for regulating your food intake.
Try combining cooked oatmeal with berries, ground flaxseed, and a handful of almonds for a high-fiber, power-packed morning meal.
14. Nuts
Nuts are a worthy addition to any breakfast, as they provide the perfect balance of heart-healthy fats, protein, and fiber.
Adding nuts to a Mediterranean diet has been found in a one-year study in 169 people to significantly reduce waist circumference compared to a control group.
It is however important to note that nuts are also calorie-dense, so make sure to limit your intake to about an ounce at a time to keep the calories in check.
A serving of nuts mixed with homemade granola, yogurt, or cottage cheese make a healthy and delicious breakfast.
15. Avocados
One of the best weight loss foods on the planet, avocados contain numerous vitamins and minerals per serving. What’s more, they are also an excellent source of healthy fat and fiber, which improves metabolic health and weight loss.
High fiber foods like avocados can help reduce your appetite, leading to weight loss, as well as lower your cholesterol levels and decrease the risk of high blood pressure.
Conclusion
Starting your day with the right food can absolutely make a huge difference when it comes to losing weight.
Eating weight loss-friendly, healthy breakfast makes it easier to curb cravings and achieve your weight loss goals.
Keep in mind that eating a healthy breakfast alone cannot help you to lose weight. You also need to fill your diet with nutrient-dense foods throughout the day, e.g., eating a filling, healthy lunch and dinner, to help you lose weight quickly and optimize your health.
