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The Top 6 Healthy Breakfasts For Weight Loss
There has long been a false belief that skipping breakfast will lead to weight loss. Big mistake! This couldn’t be further from the truth. Breakfast really is the most important meal of the day. In fact, skipping breakfast can have the opposite affect and actually cause weight GAIN. So it’s very important to include healthy breakfasts for weight loss.
In today’s article we will discuss the importance of a good weight loss breakfast and the top foods to eat for breakfast when you’re trying to lose weight.
The Benefits Of Eating A Healthy Breakfast
For Energy
A healthy breakfast gives you energy and helps to increase your physical activity during the rest of the day (which means more calories being burned). The immediate energy that your muscles need come from stores of glycogen in your body. A healthy, lose weight breakfast will replenish these stores so that your muscles get the immediate energy they need.
Also, if you don’t eat breakfast you’re more likely to overeat at your next meal. Plus, when you go for long hours without eating it changes your insulin response which causes your body to store excess fat.
For A Healthy Start
There is proof that people who eat a healthy breakfast when they’re trying to lose weight will make much healthier food choices for the rest of the day. When you eat a healthy breakfast you get off to a healthy start and you’re much more likely to continue eating this way for your next meal (and the meal after that). Conversely, if you eat an unhealthy breakfast (or skip breakfast altogether) you’re more likely to choose foods later in the day that are higher in fats and sugar.
The National Weight Control Registry (which is an organization that keeps track of a large group of people who have lost a lot of weight and kept it off for a long period of time) says that 78% of people who have successfully lost weight and kept it off eat breakfast every single day.
The Best Breakfasts For Weight Loss
Below you’ll find some great breakfast ideas for weight loss that are still really healthy.
1. Eggs
Eggs are the perfect weight loss breakfast foods because they have a lot of protein, nutrients and essential fats that your body needs plus eggs are very satisfying and keep you feeling full for a longer period of time. There are about 75-80 calories in a single egg and you get around 7 grams of protein.
2. Oatmeal
Oatmeal is very low in fat. It’s also a low glycemic grain, which means once you eat it, the oatmeal will slowly release fiber and carbohydrates, keeping you feeling full for a long period of time. Throw a little low-fat milk in your oatmeal to add protein and calcium which are essential nutrients that also help you lose weight.
* Time saving tip: Instead of eating instant oatmeal try soaking steel cut oats in milk overnight. You can pull it out of the fridge in the morning and it eat right away!
Here’s a delicious recipe for “overnight oats” from TheKitchn.com
Pour 1 cup of steel-cut oats into a bowl, then mix them with about 2 cups milk, a dollop of honey, and a bit of cinnamon and ginger. I like to add a scoop of raisins, too, and a bit of grated citrus zest.
3. Breakfast Cereals
Breakfast cereals are more difficult because they are often full of added sugar (even cereals that claim to be healthy have lots of added sugar). There are, however, quite a few you can find that are excellent choices for weight loss.
Here below are eleven of the best cereals you can eat for breakfast to help slim down:
1. Kashi Go Lean Varieties
2. Wheat Chex
3. Grape Nuts
4. Cheerios
5. Organic Flax Plus by Nature’s Path
6. Quaker Crunchy Corn Bran
7. Kraft Raisin Bran
8. Fiber One Honey Clusters
9. Fiber One Bran Cereal
10. Quaker Oatmeal Squares
11. Shredded Wheat
4. Fresh Fruits
If you’re like me, you have a powerful sweet tooth. I find that one of the best ways to deal with it is by having some sweet, juicy, and delicious fresh fruit. Plus eating fruit, instead of drinking fruit juice, provides you with tons of nutrients and fiber, which keeps you feeling full, longer.
Some great fruits to have with breakfast when you’re trying to lose weight are:
1. Bananas
2. Pears
3. Strawberries
4. Oranges
5. Kiwi fruit
6. Guava
7. Apples
8. Grapes
9. Grapefruit
10. Tangerines
11. Pineapples
13. Mangoes
14. Papaya
5. Cheese
Cheese for breakfast? When you’re trying to lose weight? Yep! Cheese is an excellent source of protein that can help you stay full for a long period of time. Add 1 to 2 ounces of cheese to your breakfast and you’re only adding around 100 calories (but you’re adding 7 to 15 grams of protein). I like to add a bit to my scrambled eggs or cut it into cubes and eat it with fresh fruit.
6. Nuts
How about some whole-wheat toast with 2 tablespoons of peanut, almond, or sunflower butter? Or just a handful of almonds? The protein and fiber in nuts can help you stay full for hours. Try adding nuts to your morning yogurt, cottage cheese or oatmeal.
Bottom Line
Try your best to eat a healthy, fiber, carbohydrate and protein rich diet EVERY day. It’s one of the best ways to reach your weight loss goals.
Eating a fiber and protein rich diet has been proven to help people lose weight. A study from the University of Sydney in Australia compared the effects of high-fat and high-fiber-carbohydrate breakfasts. What they found was that those who ate the carbohydrate and fiber rich breakfasts remained full for a MUCH longer period of time thus consumed less calories overall.
“High-fiber carbohydrates take longer for your body to digest and absorb than fats; thus they don’t cause rapid changes in your blood sugar, so your hunger is kept at bay longer,” says study coauthor Susanna Holt, Ph.D.”
