Starting the day with a healthy breakfast can help you maintain energy, control your appetite and lose weight. It also helps keep you fueled and focused all through the day.
A good breakfast should be a combination of protein, complex carbohydrates and fiber. This meal should also include some healthy fats, to help keep you full throughout the morning.
Eggs
Eggs are a nutritious breakfast food that can help you lose weight. They contain all-important proteins that regulate appetite hormones and keep you feeling fuller for longer.
Protein also helps reduce ghrelin levels, which can cause you to feel hungry after eating.
A high-protein diet can increase feelings of satiety and decrease hunger later in the day, says Heather Leidy, an assistant professor of nutrition at the University of Missouri.
A recent study found that eating eggs instead of bagels for breakfast led to greater weight loss in overweight and obese adults on a low-fat, calorie-restricted diet. In addition, researchers observed changes in peptide YY (PYY) and glucagon-like peptide-1, two hormones that promote feelings of fullness and suppress appetite.
Oatmeal
Oatmeal is a filling, nutritious breakfast that offers plenty of benefits. Not only is it a great source of fiber and protein, but it also helps you control your appetite, reduce cholesterol levels and lose weight.
Oats are also high in antioxidants, including phytic acid, vitamin E, phenolic compounds and avenanthramides which fight inflammation and improve blood flow. Oats also contain magnesium, which helps regulate heart rate and reduces blood pressure.
Oats are also rich in soluble fiber, which helps cut LDL (bad) cholesterol while maintaining HDL (good) cholesterol. Soluble fiber also slows digestion and controls blood sugar.
Steel-Cut Oats
Steel cut oats are a great choice for people who want to lose weight because they’re minimally processed. Oats contain a lot of fiber, which is important for balancing blood sugar and keeping your body satisfied throughout the day.
They also have a fair amount of protein, which helps support your muscles and keep you feeling full longer. Plus, they’re low on the glycemic index, which means they’re good for people with diabetes or prediabetes.
To make a delicious bowl of steel-cut oats, add one part oats to six parts boiling water and cook on medium-low heat for about 20 minutes, stirring frequently. You may need to simmer them for an additional five to 10 minutes if your oats aren’t as thick or creamy as you prefer.
Greek Yogurt
Greek yogurt is a great healthy breakfast food for weight loss because it’s high in protein and low in fat. It also contains a lot of calcium, which helps build strong bones.
It’s also rich in vitamin D, which can help minimize belly fat.
However, nutritionists recommend choosing plain Greek yogurt instead of flavored because most regular varieties have too much added sugar.
Luckily, there are lots of plain Greek yogurts to choose from. One of my favorite brands is Straus Family Creamery. They use a straining process that creates a thicker, more flavorful product.
Fruit
Fruit is a tasty, nutrient-dense food that can boost your energy and help you lose weight. It’s also a great way to get vitamins and minerals into your diet.
Adding fresh fruits to your morning meal can give you the added benefit of fiber. This nutrient can help you stay fuller for longer, which means you won’t overeat or snack on other foods later in the day.
However, fruit should be consumed in moderation. It is high in sugar and may be a cause of fructose intolerance in some people. So be sure to check the label on your fruit to make sure it’s healthy for you.