14 Healthy Breakfast Foods That Help You Lose Weight

When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins. On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

Here are 14 healthy breakfast foods that can help you lose weight.

1. Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition. Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel. Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period.

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs. Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

2. Raw Grain

Raw grain is a part of the wheat portion that contains a concentrated measure of nutrients and minerals, including manganese, thiamine, and selenium. It's likewise high in fiber, bragging almost 4 grams of fiber in every 1-ounce (28-gram) serving.

Studies show that expanding your fiber admission from oat grains might help weight reduction. In one review, eating a high-fiber oat was successful at diminishing hunger and food admission, just as settling glucose after a feast.

One more review followed more than 27,000 individuals for a time of eight years and tracked down that a higher admission of grain fiber was related to a lower hazard of weight acquire. Have a go at utilizing a raw grain as a fixing for oats, smoothies, or yogurt bowls to add a bit of crunch and some additional fiber to your morning meal.

3. Bananas

High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning. One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot.

Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer. Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss.

Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and decrease belly fat. Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese, or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

4. Yogurt

Creamy, delicious, and satisfying, yogurt makes an excellent addition to a weight loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight loss breakfast food.

One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers.

Another study in 8,516 people showed that those 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 (285 grams) of Greek yogurt with some mixed fruit, chia seeds, or wheat germ for an especially nutritious breakfast.

5. Smoothies

In addition to the fact that smoothies are a speedy and simple approach to acquire a concentrated portion of supplements, however, they additionally serve as an advantageous breakfast thing that can speed up weight reduction. Since you can modify your fixings, you can tailor your beverage to accommodate your own inclinations.

Filling your smoothies with veggies and low-calorie natural products can support fiber admission to assist you with feeling more full more. Toss in some high-protein fixings like nuts, seeds, or protein powder to advance sensations of completion and ward off desires. In any case, remember that smoothies can rapidly transform into calorie bombs on the off chance that you exaggerate the unhealthy fixings.

For a simple weight reduction smoothie, mix one cup (240 ml) of milk with a small bunch of salad greens, two tablespoons (28 grams) of chia seeds, and one cup (144 grams) of strawberries. Partake in your smoothie for the duration of the morning to oppose nibbling and battle yearnings.

6. Berries

Berry varieties like strawberries, blueberries, blackberries, and raspberries are generally staggeringly supplemented thick, which means they're low in calories yet loaded with fundamental supplements. As well as giving numerous significant nutrients and minerals, berries are wealthy in fiber, which might diminish appetite and food admission.

Indeed, one review in 12 ladies found that trading a high-sugar evening nibble for a serving of blended berries diminished calorie consumption later in the day by a normal of 133 calories.

One more review in 133,468 grown-ups showed that every day by day serving of berries was related to 1.1 pounds (0.5 kg) of weight reduction over a four-year time frame. Add berries to your morning smoothie, oats, or yogurt to exploit their exceptional weight-busting benefits.

7. Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason. Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss. One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.

In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group. In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1%, and reduced calorie intake by 20–29%.

Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies, or fruit salads. However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects.

8. Coffee

A few examinations have discovered that your morning cup of joe could bring enormous weight reduction benefits. Due to its caffeine content, espresso might help weight reduction by boosting digestion and fat consumption.

As indicated by one little review in eight men, caffeine utilization expanded digestion by 13% and upgraded fat breakdown. One more review in 58,157 grown-ups showed that espresso might help long haul weight control, as expanded espresso admission was related to less weight acquire over a 12-year time span.

While espresso may not make a fair breakfast completely all alone, you can undoubtedly combine it with your #1 sound breakfast food source to give your morning dinner an overhaul. Just make sure not to overdo the sugar or creamer, as they add calories and negate some of the coffee’s potential health-promoting properties.

9. Kiwis

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile. They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs.

One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat, and waist circumference. What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss.

They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily. Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies, or cereals.

10. Green Tea

Investigate the fixings in practically any eating regimen pill or fat-consuming enhancement and there's a decent possibility you'll spot green tea. Green tea has been read broadly for its digestion and fat-consuming limits. For example, one little review in 23 individuals tracked down that taking three cases of green tea extricate expanded fat consumption by 17% inside only 30 minutes.

One more review in 10 grown-ups showed that green tea separate accelerated digestion and expanded calorie consumption over a 24-hour time frame by 4%. Additionally, a review in 31 grown-ups tracked down that burning through a drink containing caffeine, calcium, and certain mixtures found in green tea multiple times day by day for three days expanded the number of calories consumed each day by 106 calories.

There are boundless approaches to appreciate green tea toward the beginning of the day. Have a go at adding a crush of lemon, sprinkling on a bit of nectar, or preparing your tea with ginger or mint to carry a scrumptious bend to your cup.

11. Chia Seeds

Little yet amazing, chia seeds are a phenomenal breakfast supplement. They're high in fiber and can assimilate water to shape a gel, which grows in your stomach to assist with keeping you feeling more full more. They're likewise wealthy in protein, which can slow the purging of your stomach and diminish levels of ghrelin, the chemical liable for invigorating appetite. One review in 11 grown-ups found that eating chia seeds heated into white bread diminished both craving and glucose levels.

An additional 12-week study in 19 individuals showed that 35 grams of chia flour day by day fundamentally decreased body weight and midsection perimeter. Take a stab at making a chia seed breakfast parfait by blending one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or artisan container.

Allow the combination to drench for around 30 minutes to permit the seeds to grow, then, at that point finish it off with a one-half cup (74 grams) of your number one berries. Chia seeds likewise make a delightful and nutritious expansion to tea, smoothies, or overnight oats.

12. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight. Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health.

Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite. One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite.

Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed, and a handful of almonds for a power-packed, high-fiber morning meal.

13. Flaxseeds

Flaxseeds are stacked with thick fiber, a kind of dissolvable fiber that retains water to frame a gel in your gut. Studies show that dissolvable fiber is particularly compelling at easing back processing, which could assist with diminishing craving and lower-calorie admission to help weight reduction.

Exploration proposes that adding flaxseed to your eating routine can powerfully affect weight reduction and craving control. One little investigation discovered that devouring a beverage made with flax seeds expanded sensations of completion and decreased craving, contrasted with a sugar-improved drink.

Also, a review in 18 men showed that bread buns with added flaxseed fiber stifled hunger and improved totality more than ordinary buns. Flaxseeds are flexible and simple to appreciate. Ground flaxseeds can be sprinkled over grain, used to thicken up your morning smoothie, or even blended into the water to help your fiber admission.

14. Nuts

Nuts give the ideal equilibrium of fiber, protein, and heart-sound fats, making them a commendable expansion to any morning meal. A one-year study in 169 individuals showed that adding nuts to a Mediterranean eating routine essentially diminished midsection perimeter, contrasted with a benchmark group.

One more review in 65 grown-ups analyzed the impacts of a low-calorie diet including three ounces (84 grams) of almonds each day to a low-calorie diet including complex carbs. The two eating regimens contained an equivalent measure of calories and protein. However, before the finish of the 24-week study, those devouring almonds had lost 62% more weight and 56% more muscle to fat ratio than those burning through complex carbs.

Remember that nuts are additionally very calorie-thick, so limit your admission to around one ounce (28 grams) at a time to keep the calories from piling up. Blend a serving of nuts into yogurt, curds, or natively constructed granola to carry your morning meal to a higher level as far as sustenance.

Source: healthline