Quick Picks:  The Best Breakfast to Lose Weight: A Comprehensive Guide

1. Raspberries

A cup of raspberries has a lot of fiber. It means that they can help you lose weight. Fiber helps by making you feel full, so you don’t eat as much. The Journal of Nutrition studied that if you eat eight more grams of fiber for every 1,000 calories, you will lose about 4 ½ pounds over two years.

2. Oatmeal

Can oatmeal help you lose weight? Indeed, it can! Oatmeal can aid in weight loss in two ways. First, it is packed with fiber and keeps you feeling fuller longer. Second, a 2016 study found that consuming “slow-release” carbohydrates like oatmeal or bran cereal three hours before exercise may help you burn more fat.

Eating “slow-release” carbohydrates doesn’t increase your blood sugar as high as eating refined carbohydrates (think: white bread). Because insulin is involved in telling your body to store fat, having lower blood sugar levels may help you burn fat.

3. Yogurt

By a new study published in the New England Journal of Medicine, some foods can help people lose weight. Yogurt was one of them! Protein in yogurt may help you lose weight more quickly.

Protein is a naturally filling food that takes longer to digest than simple carbohydrates. People who drank a whey protein drink lost more weight and inches from their waist over six months and felt less hungry than those given a carbohydrate shake.

If you want to save calories and added sugar, choose plain yogurt. You can add fresh fruit for sweetness.

4. Peanut Butter

Protein and fiber are both in abundance in nuts. It means they can help you lose weight and feel full longer. It is because nuts have a lot of healthy fats, fiber, and protein. Some people used to think nuts were unhealthy because they are high in calories and fat. But two tablespoons of peanut butter only have around 200 calories, 7 grams protein, and 2 grams fiber. So nuts are also a good source of nutrients.

Adding peanut butter to toast or oatmeal is an excellent way to have a balanced meal. Peanut butter is a source of protein, and whole-wheat toast and oatmeal are sources of carbohydrates.

5. Eggs

There are 6 grams of protein and 72 calories in one egg. Compared to carbohydrates and fat, protein makes you feel fuller for a more extended period. People who consumed eggs for breakfast felt fuller for longer and lost more than twice as much weight as those who consumed the same number of calories from bagels.

You will save calories by consuming egg whites but lose half the protein (about 3 grams). It indicates that eggs are not as nutritious as they may be for breakfast. The egg yolk is abundant in vital minerals, such as calcium and the antioxidants lutein and zeaxanthin, which protect the eyes.

Egg yolks are a good source of cholesterol. But more recent science suggests that dietary cholesterol is not bad for heart health. Researchers think eating one whole egg is okay for most people.

1. Wheat Germ

Its alWheat germ includes manganese, thiamine, and selenium, so it has a lot of fiber, nearly 4 grams in each 1-ounce serving. Studies show that eating more fiber from cereal grains may help lose weight. In one study, high-fiber cereal helped reduce appetite and food intake and stabilize blood sugar after eating.

Another study found that eating more cereal fiber reduced weight after eight years. Wheat germ adds crunch and fiber to oatmeal, smoothies, and yogurt bowls.

2. Bananas

Bananas are a great way to start your day. They have a lot of fiber, which will help you feel full. They also don’t have many calories, so you can eat them without feeling guilty.

Fiber helps you feel full and curbs cravings. Studies have found that people who eat more fiber from fruits and vegetables tend to lose weight more quickly.

Bananas are a good source of a type of starch that your stomach and small intestine don’t digest. This starch, called resistant starch, may help you eat less and decrease belly fat. Unripe bananas are delicious alone or sliced on yogurt, cottage cheese, or porridge. Unripe, green bananas add resistant starch to morning smoothies.

3. Smoothies

Smoothies are the easiest way to get a lot of vitamins and minerals. They’re also a good breakfast option if you’re trying to lose weight. You can customize your ingredients to make sure you’re getting the nutrients and flavors that you like best.

Adding fiber-rich vegetables and low-calorie fruits to your smoothies can help you feel full for longer. Adding high-protein ingredients like nuts, seeds, or protein powder can help you fight off cravings.

Smoothies, however, can quickly become calorie bombs if too many high-calorie components are included. Make a weight reduction smoothie by blending one cup of milk, a handful of leafy greens, two teaspoons of chia seeds, and one cup of strawberries. If you drink your smoothie all morning, it will help you avoid snacking and fight cravings.

4. Berries

Berries, such as strawberries, blueberries, blackberries, and raspberries, are all very nutritious. They have a low number of calories but are packed with essential nutrients. In addition, these berries are rich in fiber which may help reduce hunger and food intake.

Studies have shown that switching out a snack with a lot of sugar for a serving of mixed berries can help you eat less later in the day. Another study showed that people who ate berries every day lost about 1.1 pounds over four years. You can use berries to help you lose weight by adding them to your morning smoothie, oatmeal, or yogurt.

5. Grapefruits

Grapefruits are a popular part of many diets and weight loss programs. They are low in calories and high in water and fiber, which can benefit weight loss.

One study showed that eating half a grapefruit before meals led to more weight loss than not eating grapefruit before meals. In the study, people who ate grapefruit lost an average of 3.5 pounds (1.6 kg), about five times more than the control group.

In a study with 85 participants, consuming grapefruit or grapefruit juice before a meal for 12 weeks while following a low-calorie diet resulted in 1.1% less body fat mass, 7.1% more weight loss, and 20-29% fewer calories consumed.

Adding grapefruit slices to your breakfast is an excellent way to get some vitamins and minerals. You can add grapefruit to dishes like parfaits, smoothies, or fruit salads. However, if you are taking drugs, talk to your doctor or pharmacist before eating grapefruit. Certain medications may interact with grapefruit, potentially causing some adverse effects.

6. Coffee

Studies have found that drinking coffee in the morning might help you lose weight. It is because coffee has caffeine, which can help increase your metabolism and make it easier to burn fat.

Another study showed that coffee might help people stay thin over a long period. The study says people who consume more coffee gain less weight over 12 years.

Even though coffee isn’t a complete breakfast, you can easily add your favorite healthy foods to a nutritious morning meal. Don’t put too much sugar or cream in, as these ingredients add calories and can cancel out some of the health benefits of coffee.

7. Kiwis

Kiwis are a good source of nutrients like vitamin C, potassium, and vitamin K. They also have a lot of fiber. One cup provides up to 21% of your daily needs.

One study showed that a high-fiber, calorie-restricted diet effectively reduced appetite and preoccupation with food. The diet also decreased body weight, body fat, and waist circumference.

Kiwis contain a fiber called pectin, which helps you feel full, decreases your appetite, and boosts weight loss. Furthermore, kiwis work as a natural cleanser by stimulating the movement of your digestive tract, promoting regularity, and temporarily aiding in losing water weight. Sliced kiwis add a lot of flavor to your breakfast. They can also be mixed into yogurt, smoothies, or porridge.

8. Green Tea

Green tea is used in many diet pills and supplements because studies have shown that it helps people lose weight. In a small study with only 23 people, taking three capsules of green tea extract increased the amount of fat burning by 17% in just 30 minutes.

Another study of 10 adults showed that green tea extract increased the number of calories burnt over 24 hours by 4%. An assessment of 31 adults indicated that drinking a beverage with caffeine, calcium, and green tea components three times a day enhanced daily calorie expenditure by 106 calories.

There are many different ways to enjoy green tea in the morning. You can add a squeeze of lemon, drizzle on a bit of honey, or brew your tea with ginger or mint. It will give your cup a tasty twist.

9. Chia Seeds

Chia seeds are an excellent breakfast supplement. They are high in fiber and can absorb water to form a gel that swells in your stomach, helping you feel satisfied for longer.

Chia seeds are a good source of protein. It can slow down how quickly your stomach empties and lower ghrelin levels, the hormone that makes you feel hungry. In one study with 11 adults, eating chia seeds baked into white bread decreased appetite and blood sugar levels.

Another study showed that chia flour could help reduce weight and waist circumference. To prepare a chia seed breakfast parfait, combine one ounce of chia seeds and one cup of yogurt in a bowl.

Soak for 30 minutes to allow the seeds to swell. Then stir in half a cup of your favorite berries. Chia seeds are a delicious and healthy ingredient in tea, smoothies, and overnight oats.

10. Flaxseeds

Flaxseeds are a great source of viscous fiber. This type of fiber helps to form a gel in your gut that slows digestion. Studies show that this can help decrease appetite and lower calorie intake, leading to weight loss. Researchers suggest that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.

Some research has found that consuming a drink with flaxseeds can help reduce hunger and increase feelings of fullness. Similarly, adding flaxseed fiber to bread buns decreased appetite and increased fullness. Flaxseeds are tasty and versatile. Ground flaxseeds can be added to cereal, smoothies, or water to improve fiber intake.

11. Nuts

Nuts are an excellent way to begin your day. They provide fiber, protein, and heart-healthy fats, all of which help you feel good. In a study of 169 people, those who added nuts to their Mediterranean diet lost more weight around their waistlines than those who didn’t add nuts.

Another study found that people who ate three ounces of almonds per day lost more weight and body fat than those who ate complex carbs. It was even though both diets had the same amount of calories and protein.

Remember that nuts contain many calories, so try to limit yourself to no more than one ounce (or 28 grams) at a time. You can mix a serving of nuts into yogurt, cottage cheese, or homemade granola for a more nutritious breakfast.