The Importance of a Healthy Breakfast When Losing Weight

healthy breakfast when losing weight

Whether you’re trying to lose weight or gain it, it’s important to start the day with a healthy breakfast.

This can help you feel full and avoid overeating later in the day. These five nutrient-dense options will keep you feeling satisfied and ready to tackle the morning ahead.


If you’re trying to lose weight, it’s important to eat a healthy breakfast that helps stabilize your blood sugar and keep you from feeling hungry later in the day. According to fitbit dietitian and nutrition curriculum designer Tracy Morris, a breakfast that contains at least 20 grams of protein is a great way to keep carb cravings and sugar crashes at bay.

The key is to focus on whole foods that are high in protein, and a variety of different sources. Including a combination of protein powder, nuts, fruits, vegetables (leafy greens are always a good choice), and nut butter in your breakfast can help boost your overall protein intake.

A recent study found that a high-protein breakfast improved participants’ ability to regulate glucose and insulin levels four hours after the meal. Eating more protein at breakfast also reduces hunger and increases postprandial energy expenditure, helping to decrease calories consumed during the rest of the day.


The first meal of the day is a perfect time to boost your fiber intake. Not only does it normalize bowel movements and keep you feeling fuller for longer, but it can also lower your risk of heart disease, diabetes and certain cancers.

A good way to get more fiber at breakfast is to substitute a standard muffin for one that has whole-grain flour and no added sugar. Or swap your usual waffle for one made with oatmeal instead of wheat.

Another delicious way to add fiber to your morning is to make a smoothie. Blend your favorite fruit (bananas, strawberries, blueberries) with a little milk or yogurt for a low-calorie, high-fiber alternative to juice.

You can also try adding a spoonful of flax or chia seeds to your oatmeal, breakfast cereal, or topping it on your yogurt for an additional burst of nutrients. Both of these seeds are a great source of fiber, omega-3 fatty acids, protein and antioxidants.

Complex Carbohydrates

Carbohydrates are the body’s main source of energy, and they come in many forms. They can be simple carbohydrates like white bread or pasta, or complex ones that take more time for your body to break down and release into the bloodstream at a slow, steady pace.

In a healthy breakfast when losing weight, complex carbs are essential to give you the energy your body needs to function properly throughout the day. They help keep you satisfied so you’re less likely to overeat later in the day, and can also reduce your risk of developing diabetes and heart disease.

A healthy breakfast should include whole grains, fruits, vegetables, and beans. These foods are rich in fiber, vitamins, and minerals and can help you maintain a healthy weight and lower your cholesterol levels.


A healthy breakfast is a crucial part of your weight loss journey. Not only does it help you start the day with a boost of energy, but it can also help to control your appetite and metabolism.

Eating a meal rich in protein and fiber first thing in the morning will give you steady blood sugar levels, which can be a key factor in losing weight. It will also fill you up, reducing your likelihood of overeating later in the day, says Julie Upton, MS, RD, CSSD, of Appetite for Health.

If you’re not into eggs, a slice of whole-grain bread topped with mashed avocado and sliced tomatoes is an easy and tasty option. The avocado and olive oil provide heart-healthy fats and the tomatoes add vitamin C and potassium.

Other options for a nutritious breakfast include oatmeal, low-fat yogurt with fruit and nuts or a smoothie made with fruit and a teaspoon of bran. It’s best to opt for unsweetened versions of these foods because they contain less sugar than flavored yogurts and are also a good source of fiber.