What to eat for breakfast to lose weight?

In this brief guide, we will answer the query, “What to eat for breakfast to lose weight?”. We will also talk about what not to eat for breakfast if you are planning to lose weight.

What to eat for breakfast to lose weight?

Breakfast is the important meal of the day as it sets the mood for the day and keeps the eating and snacking to a limit if eaten a balanced breakfast with enough fat, carbs, protein, and calories.

Here we will talk about the best healthy foods to eat for breakfast if you are planning to lose weight.

Eggs 

Eggs for breakfast whether it is scrambled, hard-boiled or poached are the best breakfast food if you are planning to lose some weight. Eggs eaten for breakfast can help reduce appetite which can boost weight loss.

Eggs are rich in many nutrients and minerals such as selenium, riboflavin, protein, and healthy fats in the whites and yolk of eggs. Eggs are a powerhouse of nutrition and help in weight loss without compromising nutrient intake.

Wheat germ 

Adding wheat germ to breakfast as a topping for yogurts, cereals, oatmeals, and smoothies gives a different texture and crunch to the breakfast. Wheat germ is the layer of the wheat kernel that is rich in nutrients and minerals such as vitamins, manganese, thiamine, and selenium.

Wheat germ is a high-fiber cereal that when added to daily breakfast can help reduce appetite and food intake resulting in weight loss.

Yogurt 

Not all yogurts are good for breakfast if you are to lose weight. Plain greek yogurt with no additional flavors or sugars is needed. Yogurts are rich in protein and healthy fat which helps in weight loss and is a delicious addition to breakfast.

Adding fruits, nuts, and seeds to the greek yogurts can make for a balanced breakfast.

Bananas 

Bananas are the powerhouse of energy sources as it is a rich source of potassium and magnesium. Bananas are high in fiber but have fewer calories which make for a healthy weight-loss-friendly breakfast alternative.

Eating by itself or adding it to cereals, oatmeals, yogurts with other seeds, nuts and fruits makes the breakfast a balanced meal and can keep you fuller for longer and helps reduce appetite.

Berries 

Strawberries, raspberries, blueberries, and blackberries are some berry varieties that are packed with essential nutrients, vitamins, minerals, and antioxidants but low in calories that can reduce appetite and food intake. 

Adding berries to the smoothie, yogurts, oatmeals, or eating a bowl of fresh berries to your breakfast diet can be beneficial for weight loss.

Oatmeal 

Oatmeal is a healthy fibrous food that can be added to the breakfast diet if you want to lose weight. Due to oatmeal being high in fiber and protein and low in calories, these tend to keep you fuller for longer reducing the appetite and hunger.

Nuts and nut butter 

Nuts and nut butter are excellent food items to add to the breakfast if you are planning to lose weight. Nuts and nut butter are good sources of healthy fats, protein, and fiber which can help you feel less hungry and fuller for longer. 

It should be considered to intake nuts and nut butter in moderation as excess intake can result in stacking up calories as they are calorie-dense foods. Adding nuts and nut butter to the yogurts, and oatmeals and spreading the butter on wheat toast can make breakfast a balanced meal.

Flaxseeds and chia seeds 

Flax seeds and chia seeds are rich in soluble fibers which are known to keep you fuller for longer as they form a gel-like substance when mixed with water which fills the stomach for some time.

It helps in reducing appetite and helps in losing weight. These seeds can be added to smoothies, oatmeals, and yogurts to make a balanced breakfast.

What are the foods to avoid for breakfast if you are planning to lose weight?

Foods and drinks that are high on sugar such as orange juice, processed fruit juices, waffles, pop tarts, white bread jam toast, flavored and sweetened yogurts, candy bars, and protein bars should be avoided as they are full of calories and fats and very less necessary nutrients and minerals which can increase your weight.

Since breakfast is the most important part of the day, eating healthy foods with lots of nutrients and minerals and fewer carbs, sugars and fat are vital. Adding a lot of fiber to the breakfast meal is also important.

Conclusion 

In this brief guide, we answered the query, “What to eat for breakfast to lose weight?”. We also talked about what not to eat for breakfast if you are planning to lose weight.

I hope you find this blog useful. If you have any questions, please let us know.

References 

https://www.healthline.com/nutrition/weight-loss-breakfast-foods#TOC_TITLE_HDR_14

https://www.businessinsider.com/the-worst-breakfast-foods-for-weight-loss-2018-4#orange-juice-3

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