When you’re trying to lose weight, breakfast can dominate the rest of your day.
Eating the wrong foods can increase your appetite and make you feel sick before your day starts.
On the other hand, filling yourself with the right foods can help curb your appetite and keep you feeling full by lunchtime, minimising snacking and promoting weight loss.
Here are eight healthy breakfast foods that can help you lose weight.
1. Egg
Rich in protein and rich in important vitamins and minerals such as selenium and riboflavin, eggs are a true source of nutrition. Due to the high protein content of eggs, eating them for breakfast reduces appetite and significantly promotes weight loss.
For example, a study of 30 overweight women showed that eating eggs for breakfast significantly increased satiety and reduced subsequent meal intake more than eating bagels.
Similarly, another study of 152 adults found that replacing a bagel breakfast with eggs over eight weeks reduced her weight by 65% and her waist circumference by 34%. You can enjoy it in various ways, such as boiled eggs, scrambled eggs, and fried eggs. Choose 2-3 eggs of your choice and combine them with your favourite vegetables for a delicious and nutritious breakfast.
2. Banana
Bananas are rich in fibre but low in calories. A great alternative to sugary breakfast cereals to satisfy your first sweet tooth in the morning.
A medium-sized banana has just over 100 calories and still contains 3 grams of fibre. Get up to 12% of your daily fibre needs in one shot.
Fibre delays stomach emptying, which helps curb cravings and keep you feeling full longer.
Several studies have found that increased fibre intake from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, which cannot be digested in the stomach or small intestine. Studies show that resistant starch may help reduce food intake and reduce belly fat.
Bananas can be enjoyed plain or sliced as a topping for yoghurt, cottage cheese, or oatmeal. You can also add an unripe green banana to your morning smoothie for a high dose of resistant starch.
3. Yoghurt
Creamy, delicious and filling, yoghurt is great for weight loss diets. Greek yoghurt in particular provides plenty of protein per serving, making it an ideal breakfast food for weight loss.
A study of 20 women found that eating high-protein yoghurt as a snack reduced hunger and reduced food intake by 100 calories later in the day compared to unhealthy snacks such as chocolate and crackers. Another study of 8,516 people showed that people who ate seven or more servings of yogurt each week had a lower risk of being overweight or obese than those who did not eat yogurt regularly.
Combine 1 cup (285 grams) of Greek yoghurt with mixed fruit, chia seeds, or wheat germ for a nutritious breakfast.
4. Smoothies
Smoothies are not only a quick and easy way to get a concentrated dose of nutrients, they are also a convenient breakfast item that can speed up weight loss. You can customise the ingredients, so you can tailor your drink to your liking. Adding vegetables and low-calorie fruits to your smoothie will increase your fibre intake and help you feel fuller for longer.
Add protein-rich ingredients such as nuts, seeds, or protein powders to promote satiety and fight cravings. However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo it with high-calorie ingredients. For an easy weight loss smoothie, mix 1 cup (240 mL) of milk with leafy greens, 2 tablespoons (28 g) of chia seeds, and 1 cup (144 g) of strawberries.
Enjoy a smoothie in the morning to reduce snacking and curb your appetite.
5. Berry
Berries such as strawberries, blueberries, blackberries, and raspberries are all extremely nutrient-dense and packed with essential nutrients while being low in calories.
In addition to providing many important vitamins and minerals, berries are rich in dietary fibre, which can reduce hunger and food intake. In fact, a study of 12 women found that replacing a sugary afternoon snack with a serving of mixed berries reduced calorie intake by an average of 133 calories later in the day. Another study of 133,468 adults showed that eating one serving of berries a day led her to lose 0.5 kg (1.1 lb) of weight over four years.
Add berries to your morning smoothie, oatmeal, or yoghurt for unique weight loss benefits.
6. Grapefruit
Grapefruit is a popular ingredient in many diets and weight loss programs, and for good reason. Grapefruit is not only low in calories, but it’s also high in water and fibre, both of which can help you lose weight.
A study of 91 obese adults found that eating half a grapefruit before a meal resulted in significant weight loss compared to controls. In a 12-week study, participants who ate grapefruit lost an average of 1.6 kg (3.5 pounds). This is about five times higher than the control group. A study of 85 people found that eating grapefruit or grapefruit juice before meals for 12 weeks, combined with a low-calorie diet, reduced body fat mass by 1.1%, body weight by 7.1%, and calorie intake by 20-20%. 29% less. A slice of fresh grapefruit makes for a balanced breakfast. You can also add grapefruit to parfaits, smoothies, and fruit salads.
However, if you are taking medication, always consult your doctor or pharmacist before eating grapefruit.Certain medications can interact with grapefruit and cause side effects.
7. Coffee
Some research has established that your morning cup of joe ought to convey huge weight loss benefits.
Because of its caffeine content, espresso might also additionally resource weight reduction with the aid of boosting metabolism and fat burning.
According to at least one small observation in 8 men, caffeine intake multiplied metabolism with the aid of using 13% and greater fats breakdown.
Another observation in 58,157 adults confirmed that espresso might also additionally resource long-time period weight control, as multiplied espresso consumption became related to much less weight advantage over a 12-yr duration.
While espresso won’t make a balanced breakfast all on its own, you may without problems pair it together along with your favourite wholesome breakfast ingredients to present your morning meal an upgrade.
Just make certain now no longer to overdo the sugar or creamer, as they upload energy and negate a number of espresso’s capacity health-selling properties.
8. Green Tea
Take a look at the elements in nearly any food regimen tablet or fats-burning complement and there may be a very good threat you will spot inexperienced tea.
Green tea has been studied significantly for its metabolism and fats-burning capacities.
For instance, one small have a take a observe in 23 human beings located that taking 3 tablets of inexperienced tea extract multiplied fats burning with the aid of using 17% inside simply 30 minutes.
Another observation in 10 adults confirmed that inexperienced tea extract speeded up metabolism and multiplied calorie burning over a 24-hour duration with the aid of using 4%.
Similarly, a trial in which 31 adults were kept under observation, in which they were consuming beverages containing caffeine, calcium and certain elements which were present in green tea, showed that the energy burnt on the 3rd day in comparison to the 1st day was 106 calories.
There are countless methods to revel in inexperienced tea withinside the morning. Try including a squeeze of lemon, drizzling on a piece of honey or brewing your tea with ginger or mint to convey a delectable twist on your cup.
Apart from what is mentioned in the above list there are other items too that can be good breakfast meals. For example, kiwi, oatmeal, flaxseeds, nuts, etc.
Bottom line
Starting your day with the right feet and the right diet can make a world of difference when it comes to weight loss. Eating healthy breakfast foods can help curb your appetite and help you reach your weight loss goals.
Remember, a weight loss diet doesn’t end with a healthy breakfast. Fill your diet with nutritious whole foods throughout the day to optimize your health and lose weight fast.