Some people prefer to start their day with breakfast for energy to get going.
If you’re one of them, choosing healthy fat-, protein-, and fiber-rich foods may keep you full for hours and provide long-lasting energy. Here are 13 best foods to eat in the morning to lose weight.
Best Foods to Eat in the Morning to Lose Weight
1. Eggs
Eggs are an excellent source of protein, making them a great breakfast for weight loss. It can be noted that protein takes a while to digest, thus promoting satiety.
In fact, people who ate eggs and toast for breakfast have been shown in one study to experience less hunger than those who ate bran cereal. They also ate fewer calories at lunch. This only suggests that eggs may support weight management.
That said, it is best to pair your eggs with other nutritious foods, such as sautéed vegetables or whole fruit.
2. Oatmeal
A classic breakfast option, oatmeal is another healthy food that you can eat for breakfast to lose weight.
It contains a unique fiber called beta glucan, which delays stomach emptying and triggers the release of peptide YY—a fullness hormone—thereby promoting feelings of fullness. This can eventually lead to weight loss.
Plus, it also contains protein, providing 10 grams per cup (81 grams).
3. Fruit
All fruits contain decent amounts of simple sugars and fiber and are low in calories. Their fiber content gives you a steady source of energy by slowing your body’s absorption of its sugars.
Eating whole fruits could keep you feeling full, which may reduce calorie consumption, leading to weight loss.
Eating fruit with eggs, cottage cheese, Greek yogurt, or any high-protein foods makes a healthy breakfast for weight loss.
4. Wheat germ
Wheat germ is also high in fiber, providing about 4 grams in each 1-ounce serving, making it one of the best foods to eat in the morning to lose weight.
Increasing your fiber intake from cereal grains has been shown in studies to benefit weight loss. In fact, one study found that eating a fiber-rich cereal reduced appetite and food intake.
5. Whole wheat toast
Whole wheat toast makes a simple breakfast for weight loss. It is high in fiber and complex carbs, which helps slow digestion.
You can spread weight loss-friendly toppings on your whole wheat toast, such as tuna, fried eggs and tomatoes, peanut butter and banana, avocado and chili flakes, and cottage cheese and strawberries.
Or you can try sprouted grain bread for extra protein and fiber.
6. Nuts
Although nuts are high in fat, they are rich in fiber and protein, which can promote weight loss.
Frequent nut consumption has been found in several large observational studies to be associated with a lower body weight.
Plus, topping your oatmeal or Greek yogurt with chopped nuts increases the nutritional value of your breakfast.
7. Chia seeds
Chia seeds are an incredible fiber source, providing an impressive 10 grams per 280-gram serving. In addition, a portion of this fiber is soluble, which slows digestion and nutrient absorption, helping you feel full.
In fact, people given chia seeds have been found in one study to experience less hunger, more fullness, and reduced overall food intake than those given plain yogurt.
Chia seeds are not rich in protein, but they pair well with protein shake, cottage cheese, or Greek yogurt.
8. Berries
Berries are delicious and packed with antioxidants. They are among the best foods to eat in the morning to lose weight.
They are loaded with fiber, which promotes satiety. For example, blackberries and raspberries contain 8 grams of fiber per 123-144-gram serving.
It is also very low in calories, carrying only 50–85 calories - depending on the type.
9. Cottage cheese
Cottage cheese is packed with an impressive 24 grams of protein per 220-gram serving, making it one of the best foods to eat in the morning to lose weight.
It is important to note that eating breakfast rich in protein is associated with reduced hunger and greater fullness. In fact, cottage cheese has been found in one study to be as filling and satisfying as eggs.
What’s more, it is also low in calories, containing only 180 calories per 220-gram serving. Thus, eating cottage cheese may promote weight loss without leaving you feeling hungry.
In fact, a diet rich in dairy products, especially high protein foods, has been shown in one review to be associated with weight loss.
Cottage cheese pairs well with peaches, berries, cucumbers, granola, tomatoes, flaxseeds, and chia seeds.
10. Green tea
Green tea is a soothing drink that contains caffeine, which has a mild effect on metabolism. Caffeine has been found in numerous studies to improve exercise performance and aid in fat burning.
In fact, men who took green tea extract before exercise have been found in one study to burn 17% more fat than those who didn’t.
11. Protein shakes
Protein shakes or smoothies make a great breakfast on the go or a post-workout meal.
Protein is essential for weight management, as it reduces hunger, promotes fullness, and supports a healthy metabolism. It improves body fat loss without compromising muscle mass.
Some of the most popular types of protein powder include whey protein, soy protein, casein protein, rice protein, and hemp protein.
12. Greek yogurt
Greek yogurt makes an excellent weight loss breakfast. It is low in calories and rich in protein, providing 25 grams of protein per 245-gram serving.
Other varieties are also rich in probiotics like Bifidobacteria, which improves digestion. Make sure to choose those that are labeled with “contains live and active cultures”.
Greek yogurt pairs well with chopped fruit or berries.
13. Coffee
Coffee, being a low-calorie beverage, can contribute to weight loss as well.
It is loaded with caffeine, which is a stimulant that improves your metabolic thermogenesis. This can have a significant influence on your weight. In addition, caffeine also increases mental and physical performance, which can promote weight loss.
Aside from reduced obesity, regular coffee intake has also been linked to several other health benefits, including lower risk of liver and heart disease.
Take note though that too much sugar intake has been linked to health risks, so make sure to drink your coffee black or with plant-based milk or dairy.
The Takeaway
Fortunately, there are an array of healthy foods to eat in the morning to lose weight.
If you are used to starting your day with breakfast, choose to eat those that are rich in healthy fats, fiber, protein, vitamins, and minerals. These include eggs, whole fruits, and oatmeal.
