14 Healthy Breakfast Foods That Help You Lose Weight

    Abdulaziz Sobh

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    When you try to lose weight, breakfast can set the tone for the rest of the day.

    Consuming the wrong foods can amplify your cravings and prepare you for failure before the day begins.

    On the other hand, filling with the right foods can curb cravings and keep it full until lunchtime to minimize snacks and alleviate weight loss.

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

    1. Eggs
    Rich in proteins and a large number of important vitamins and minerals, such as selenium and riboflavin, eggs are a true source of nutrition.

    Thanks to its high protein content, eggs can reduce appetite when consumed with breakfast to increase weight loss.

    For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased the feeling 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% decrease in waist circumference over a period of eight weeks.

    From boiled to sunny and revolving, there are many different ways to enjoy your eggs.

    Try to cook two or three eggs of any style, then combine them with a portion of your favorite vegetables, for a nutritious and delicious breakfast.

    2. Wheat Germ
    Wheat germ is a component of wheat grain that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium.

    It is also rich in fiber, with almost 4 grams of fiber in each 1-ounce serving (28 grams).

    Studies show that increasing fiber intake from cereals can benefit weight loss.

    In one study, eating a high-fiber cereal was effective in reducing appetite and food intake, in addition to helping to stabilize blood sugar levels after a meal.

    Another study followed more than 27,000 men over a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain.

    Try using wheat germ as a dressing for oatmeal, shakes or yogurt bowls to add a little crunchiness and some extra fiber to your breakfast.

    3. Bananas
    High in fiber but low in calories, bananas are a great alternative to sweetened breakfast cereals to satisfy your sweet tooth first thing in the morning.

    A medium banana has a little more than 100 calories, but it contains 3 grams of dietary fiber that knocks out up to 12% of the daily fiber needs in a single shot.

    The fiber helps reduce the emptying of the stomach to curb cravings and makes you feel full for longer.

    Multiple studies have found that increasing the fiber intake of fruits and vegetables is associated with greater weight loss.

    In addition, green bananas are a good source of resistant starch, a type of starch that the stomach and small intestine do not digest.

    Research suggests that resistant starch can help reduce food intake and decrease belly fat.

    Bananas can be enjoyed alone or in slices as a dressing for yogurt, cottage cheese or oatmeal. You can also add green green bananas to your morning shake for a generous dose of resistant starch.

    4. Yogurt
    Creamy, delicious and satisfying, yogurt is an excellent addition to a weight loss diet.

    In particular, Greek yogurt offers an abundant piece of protein in each serving, making it an ideal food for losing weight at breakfast.

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

    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 consume yogurt regularly.

    Try combining a cup (285 grams) of Greek yogurt with some mixed fruits, chia seeds or wheat germ for an especially nutritious breakfast.

    5. Smoothies
    Smoothies are not only a quick and easy way to get a concentrated dose of nutrients, but they also serve as a convenient breakfast item that can accelerate weight loss.

    As you can customize your ingredients, you can adapt your drink to your personal preferences.

    Filling your shakes with low-calorie vegetables and fruits can increase your fiber intake to help you feel full longer.

    Add some protein-rich ingredients such as nuts, seeds or protein powder to promote the feeling of fullness and combat cravings.

    However, keep in mind that smoothies can quickly become calorie bombs if you exaggerate high-calorie ingredients.

    For an easy weight loss shake, mix one cup (240 ml) of milk with a handful of green leaves, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

    Enjoy your smoothie throughout the morning to resist the sandwiches and fight cravings.

    6. Berries
    Berry varieties such as strawberries, blueberries, blackberries, and raspberries are incredibly rich in nutrients, which means they are low in calories but packed with essential nutrients.

    In addition to providing many important vitamins and minerals, berries are rich in fiber, which can reduce hunger and food intake.

    In fact, a study in 12 women found that exchanging a snack late in sugar for a serving of mixed berries reduced caloric intake later in the day with an average of 133 calories.

    Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period.

    Add berries to your morning shake, oatmeal or yogurt to take advantage of its unique weight-fighting benefits.

    7. Grapefruit
    Grapefruits are a popular component of many diets and weight loss programs and for good reason.

    In addition to being low in calories, grapefruits have a high content of water and fiber, and both can be beneficial in losing weight.

    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 a study of 85 people, consume grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decrease in body fat mass by 1.1%, increase in weight loss in a 7.1% and reduced calorie intake by 20-29%

    Slices of fresh grapefruit are a great addition to a full breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.

    8. Coffee
    Some studies have found that your cup of coffee in the morning could bring great weight loss benefits.

    Due to its caffeine content, coffee can help you lose weight by increasing your metabolism and burning fat.

    According to a small study in eight men, caffeine consumption increased metabolism by 13% and improved the breakdown of fats.

    Another study in 58,157 adults showed that coffee can help control weight in the long term since the increase in coffee consumption was associated with a lower weight gain over a period of 12 years.

    While coffee cannot make a balanced breakfast on its own, you can easily pair it with your favorite foods for a healthy breakfast to improve your morning meal.

    Just make sure you do not overdo the sugar or cream, as they add calories and nullify some of the potential health-promoting properties of coffee.

    9. Kiwis
    High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.

    They are also an excellent source of fiber, just one cup (177 grams) provides up to 21% of your daily needs.

    A study of 83 women showed that a diet high in fiber and restricted in calories was effective in reducing appetite and concern for food while reducing body weight, body fat, and waist circumference.

    In addition, kiwis contain a specific type of fiber called pectin, which has been shown to improve the feeling of fullness, decrease appetite and increase weight loss.

    They also act as a natural laxative by stimulating the movement of your digestive tract to maintain regularity and help you lose weight temporarily.

    The sliced kiwis are a great incentive for breakfast. You can also add them to yogurt, smoothies or cereals.

    10. Green Tea
    Take a look at the ingredients in almost any diet pill or fat burning supplement and there is a great chance that you will see green tea.

    Green tea has been studied extensively for its metabolism and ability to burn fat.

    For example, a small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% in just 30 minutes.

    Another study in 10 adults showed that green tea extract accelerated metabolism and increased calorie burning over a 24-hour period by 4%.

    Similarly, a study in 31 adults found that consuming a beverage containing 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 unlimited ways to enjoy green tea in the morning. Try adding a splash of lemon, sprinkle some honey or prepare your tea with ginger or mint to add a tasty touch to your cup.

    11. Chia Seeds
    Tiny but powerful, chia seeds are an excellent complement for breakfast.

    They have a high fiber content and can absorb water to form a gel, which expands in the stomach to help keep it full for longer.

    They are also high in protein, which can slow the emptying of the stomach and reduce the levels of ghrelin, the hormone responsible for stimulating hunger.

    A study in 11 adults found that eating chia seeds baked in white bread reduced appetite and blood sugar levels.

    Another 12-week study in 19 people showed that 35 grams of chia flour per day significantly reduced body weight and waist circumference.

    Try making a chia seeds breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a mason jar or jar.

    Let the mixture soak for about 30 minutes to allow the seeds to swell, then top up with a half cup (74 grams) of your favorite berries.

    Chia seeds are also a delicious and nutritious complement to tea, smoothies or oatmeal at night.

    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 affect appetite and weight control.

    In particular, oats are an excellent source of beta-glucan, a type of fiber that has been 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 can increase your appetite.

    A small study in 14 overweight adults also showed that consuming larger amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite.

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

    13. Flax Seeds
    Flax seeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in the intestine.

    Studies show that soluble fiber is especially effective in slowing digestion, which may help decrease appetite and reduce caloric intake to help lose weight.

    Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.

    A small study found that consuming a beverage made from flax seeds increased the feeling of fullness and reduced appetite.

    Similarly, a study in 18 men showed that adding flaxseed fiber to meals suppressed appetite and increased fullness.

    Flax seeds are versatile and easy to enjoy. The ground flax seeds can be sprinkled on cereals, used to thicken the morning shake or even mixed with water to increase fiber consumption.

    14. Walnuts
    Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.

    A one-year study of 169 people showed that adding walnuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group.

    Another study in 65 adults compared the effects of a low-calorie diet that includes three ounces (84 grams) of almonds per day with a low-calorie diet that includes complex carbohydrates.

    Both diets contained an equal amount of calories and protein. However, at the end of the 24-week study, those who consumed almonds had lost 62% more weight and 56% more body fat than those who consumed complex carbohydrates.

    Keep in mind that nuts are also very high in calories, so limit your intake to about an ounce (28 grams) at a time to prevent calories from building up.

    Mix a portion of nuts in yogurt, cottage cheese or homemade granola to take your breakfast to the next level in terms of nutrition.

    The bottom line
    Starting the day with the right foot and with the right food can make a big difference when it comes to losing weight.

    Eating healthy foods for breakfast can make it easier to curb cravings and stick to your weight loss goals.

    Keep in mind that following a weight loss diet does not just end with a healthy breakfast. Make sure you fill your diet with nutritious whole foods throughout the day to optimize your health and help you lose weight fast.