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 the day.
Eating the wrong foods can widen your appetite and cause you to fail before the day starts.
On the other hand, supplementing with the right foods can prevent cravings and keep you full until lunch for the convenience of reducing snacking and weight loss.
Here are 14 healthy breakfast foods that can help you lose weight.
1. Eggs
Eggs are rich in protein and important vitamins and minerals like selenium and riboflavin. Eggs are a true source of nutrition.
Thanks to their high protein content, eggs can reduce appetite if eaten with breakfast to increase weight loss.
For example, a study of 30 overweight women showed that eating eggs for breakfast significantly increased the feeling of fullness the next day and reduced food intake compared to eating a bagel.
Similarly, another study of 152 adults found that bagel breakfast with eggs resulted in 655% more weight loss and 34% more waist circumference over an eight-week period than breakfast.
From the boiled to the sunny side, there are many ways to enjoy eggs.
Try cooking two or three eggs of any style, then combine these with your favorite vegetable serving for a nutritious and delicious breakfast.
SUMMARY:
Eggs are high in protein and have been shown to increase satiety, reduce food intake day after day and increase weight loss.
2. wheat germs
Wheat germ is an ingredient in wheat grains that contains dense amounts of vitamins and minerals, including manganese, thiamine, and selenium.
It is also high in fiber with about 4 grams of fiber per 1 ounce (28-gram) serving.
Studies show that increasing your fiber intake from grains can lead to weight loss.
One study found that eating high-fiber cereals was effective in reducing appetite and food intake, as well as helping to stabilize blood sugar after meals.
Another study followed more than 2,000 men over an eight-year period and found that higher amounts of cereal fiber were associated with a higher risk of weight loss.
Try using wheat germ as a top of oatmeal, smoothie or yogurt bowls to add a little crunch and a little extra fiber to your breakfast.
SUMMARY:
Wheat germ contains a lot of fiber. Studies show that cereal fiber can reduce appetite, reduce the risk of weight gain and keep blood sugar levels stable.
3. Banana
High in fiber but low in calories, bananas are a great alternative to sweet breakfast cereals to satisfy your sweet teeth the first morning.
A medium banana contains just over 100 calories but contains 3 grams of dietary fiber which together eliminates up to 12% of your daily fiber.
Fiber helps to prevent acute erosion by delaying the emptying of your stomach and keeps you longer.
Multiple studies have shown that increasing your fiber intake from fruits and vegetables is associated with weight loss.
Also, green bananas are a good source of resistant starch, a type of starch that is not digested by the stomach and small intestine.
Research suggests that resistant starch may help reduce food intake and reduce belly fat.
Bananas can be enjoyed as yogurt, cottage cheese or oatmeal toppings. You can also add unrefined green bananas to your morning smoothie for a heart dose of resistant starch.
SUMMARY:
Bananas are high in fiber, which can make you feel longer. Green bananas also contain resistant starch which helps in reducing food intake and belly fat.
4. Yogurt
Creamy, flavorful and satisfying, yogurt is a great addition to a weight loss diet.
Greek yogurt, in particular, provides hearty protein in every serving, making it an ideal breakfast for weight loss.
A study of 20 women found that eating high-protein yogurt for breakfast lowered appetite and reduced daily intake by 100 calories compared to unhealthy snacks like chocolate and crackers.
Another study of 8,516 people found that those who ate at least seven yogurt per week had a lower risk of weight gain than those who did not consume yogurt regularly.
For a nutritious breakfast, try a cup of Greek yogurt (285 grams) with a mix of fruit, chia seeds, or wheat germ.
SUMMARY:
Yogurt is rich in protein and is associated with increased appetite and food intake, as well as the risk of weight gain.
5. Shake
Shakes are not only a great way to get high doses of nutrients, but they are also a convenient breakfast item that can speed up weight loss.
Since you can customize your ingredients, you can create your own drink to suit your personal preferences.
Filling your shakes with VG and low-calorie fruits can increase the amount of fiber you take in to help you feel longer.
Ditch some protein-rich ingredients like nuts, seeds, or protein powder to help you feel full and fight cravings.
However, keep in mind that smoothies can quickly become a calorie bomb if high-calorie ingredients are added too much.
For easy weight loss, mix one cup (240 ml) of milk with a handful of herbs, two tablespoons (28 g) of chia seeds, and one cup (144 g) of strawberries.
Enjoy your smoothies throughout the day to avoid snacking and combat resistance.
SUMMARY:
Shakes can be a convenient way to get your fiber and protein intake to reduce your appetite and increase weight loss. Make sure you don't add too many high-calorie ingredients.
6. Berries
Different varieties of berries like strawberries, blueberries, blackberries, and raspberries are incredibly nutrient-dense, which means they are low in calories but packed with essential nutrients.
In addition to providing many important vitamins and minerals, berries contain a lot of fiber, which can reduce appetite and food intake.
In fact, a study of 12 women found that after switching to a high-sugar lunch to serve mixed beers, they lost an average of 133 calories on an average day after day.
Another study of 133,468 adults showed that daily servings of berries were associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period.
Add berries to your morning smoothie, oatmeal, or yogurt for unique weight-loss benefits.
SUMMARY:
The berries are nutritious, dense and fibrous. Studies show that eating berries can reduce calories and lead to weight loss.
7. Grapes Fruit
Grapefruit is a popular component of many diets and weight loss programs, and for good reason.
In addition to being low in calories, grapes are high in water and fiber, both of which can be beneficial for weight loss.
A study of 91 obese adults found that eating half a grapefruit before a meal can result in weight loss compared to a control group.
In the 12-week study, participants who ate grapes lost an average of 3.5 pounds (1.6 kg) on average, about five times more than the control group.
In a study of 85 people, eating grape or grape juice before meals for 12 weeks and combining it with a low-calorie diet reduced body fat mass by 1.1%, weight loss by 7.1%, and reduced weight loss. calorie intake by 20-29%.
Fresh grape slices are a great addition to a full breakfast. You can also add grapes to perfect, smoothies or fruit salads.
However, if you are taking any medications, be sure to consult your doctor or pharmacist before eating grapefruit. Some drugs can interact with grapes, possibly creating some adverse effects.
SUMMARY:
Grapes are low in calories, high in water, and rich in fiber. Studies show that they can increase weight loss and reduce calorie intake and body fat.
8. Coffee
Some studies have shown that your morning cup of coffee can bring great benefits for weight loss.
Due to the caffeine content, coffee stimulates metabolism and helps in weight loss by burning fat.
According to a small study of eight men, caffeine intake increases metabolism by 13% and improves fat breakdown.
A further study of 58,157 adults showed that coffee may help with long-term weight management, as eating higher coffee was associated with lower weight gain over a 12-year period.
Coffee may not be a balanced breakfast like its own, but you can easily combine it with your favorite healthy breakfast to enhance your breakfast.
Just make sure you don’t jump on top of sugar or cream, as they add calories and negate some of the potential health-promoting properties of coffee.
SUMMARY:
Coffee has been shown to increase metabolism and fat burning. Long-term coffee intake can help with weight management.
9. Kiwi
Kiwis with high levels of Vitamin C, Vitamin K, and Potassium provide an impressive nutritional profile.
These are a great source of fiber - just one cup (177 grams) provides up to 21% of your daily needs.
A study of 63 women found that a high-fiber, calorie-controlled diet was effective in reducing appetite and cravings for food, reducing body weight, body fat, and waist circumference.
Additionally, kiwis contain a specific type of fiber called pectin, which has been shown to improve feelings of fullness, reduce appetite, and increase weight loss.
These act as a natural laxative by stimulating your digestive system to help maintain regularity and temporarily help you lose water weight.
Cut kiwis are a great breakfast encouragement. You can add them to yogurt, smoothies or cereals.
SUMMARY:
Kiwis are rich in fiber, including pectin, which can reduce appetite and increase weight loss. These green pickled fruits act as a natural laxative to help reduce water weight temporarily.
10. Green Tea
Take a look at the ingredients of almost any diet pill or fat burning supplement and your green tea is likely to be clear.
Green tea has been extensively studied for its metabolism and ability to burn fat.
For example, a small study of 23 people found that taking three capsules of Green Tea Extract increased fat burning by 17% in 30 minutes.
Another study in 10 adults found that green tea extract speeds up metabolism and increases calorie burning by 4% over a 24-hour period.
Similarly, a study of 31 adults found that drinking caffeine, calcium, and certain compounds found in green tea three times a day for three days increased the number of calories burned per day by 106 calories.
There are endless ways to enjoy green tea in the morning. Mix some honey with lemon juice or make your tea with ginger or mint to add flavor to your cup.
SUMMARY:
Green tea and its ingredients have been shown to increase fat burning and the number of calories burned, which can help you lose weight.
11. Chia Seeds
Small but strong, chia seeds make a great breakfast topping.
They contain a lot of fiber and can absorb water to form a gel, which expands in the abdomen to help you feel longer.
They are rich in protein, which can delay emptying the stomach and reduce the levels of the hormone ghrelin, which is responsible for arousing hunger.
A study of 11 adults found that eating baked chia seeds on white bread reduced both appetite and blood sugar levels.
A further 12-week study of 19 people found that 35 grams of chia flour per day significantly reduced body weight and waist circumference.
Mix one ounce (26 grams) of chia seeds with one cup (245 grams) of yogurt in a glass bowl or jar and try to make a chia seed breakfast.
Let the mixture swell the seeds for about 30 minutes, then top it with half a cup (74 g) of your favorite berries.
Chia seeds also make a delicious and nutritious addition to overnight tea, smoothies or oatmeal.
SUMMARY:
High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels.
12. Oats
Oatmeal is a healthy and delicious breakfast option, especially if you want to lose weight.
Oatmeal is low in calories but rich in fiber and protein, two nutrients that affect appetite and weight control.
In particular, oats are a great source of beta-glucan, which has been shown to affect everything from fiber to heart disease.
Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and drops that can increase your appetite.
A small study of overweight adults also found that high doses of beta-glucan lead to higher levels of the peptide YY, a hormone that regulates appetite by reducing appetite.
Try mixing a cup (235 grams) of cooked oatmeal with a cup and a half (grams 4 grams) of berries, a tablespoon (grams of a gram), plenty of strong and high fiber breakfast.
SUMMARY:
Oatmeal is low in calories but rich in fiber and protein, which can help increase weight loss. It also contains beta-glucan which can lower both blood sugar and appetite.
13. Flax Seeds
Flax seeds are a type of soluble fiber with soft fibers that absorb water to form a gel in the intestine.
Studies show that soluble fiber is especially effective in reducing digestion, which helps reduce appetite and calorie intake to aid weight loss.
Research suggests that adding flaxseed to your diet can have a strong effect on weight loss and appetite control.
A small study found that drinking a drink made with seeds of satire compared to sugary drinks reduced satiety and appetite.
Similarly, a study of 18 men found that flaxseed fiber bread suppressed appetite and increased fullness compared to regular bread.
Flax seeds are versatile and easy to enjoy. Ground flaxseeds can be drizzled with cereal, your morning smoothie can be thickened or even mixed with water to increase your fiber intake.
SUMMARY:
Flax seeds are high in soluble fiber and have been shown to increase feelings of fullness and reduce appetite.
14. Almonds
Almonds provide the perfect balance of fiber, protein, and heart-healthy fats, making them a perfect addition to any breakfast.
A one-year study of 189 people found that adding nuts to the Mediterranean diet significantly reduced waist circumference compared to any control group.
Another study in adults5 adults compared a low-calorie diet of at least three ounces (6 grams) of nuts per day with a low-carbohydrate diet.
Both diets had equal amounts of calories and protein. However, at the end of the 24-week study, those nuts lost 62% more weight and 56% more body fat than those given complex carbohydrates.
Keep in mind that walnuts are also very calorie-dense, so limit your intake to one ounce (26 grams) at a time to prevent calories from piling up.
Serve nuts in yogurt, cottage cheese, or homemade granola to take your breakfast to the next level in terms of nutrition.
SUMMARY:
Almonds are rich in fiber, protein, and healthy fats. Studies show that adding walnuts to your diet can increase weight loss.
BOTTOM LINE:
Starting the day off on the right foot and the right food can make a difference in a world of weight loss.
Eating a healthy breakfast makes it easier to break the habit and meet your weight loss goals.
Remember that following a diet to lose weight does not end with a healthy breakfast. Be sure to supplement your diet with nutritious whole foods throughout the day to optimize your health and lose weight quickly.
Article source healthline.com
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