14 Healthy Breakfast Foods to Help You Lose Weight
When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Sugary, nutrient-poor breakfast foods can make you feel tired and hungry soon after eating them. To avoid cravings and aid weight loss, choose nutritious options like eggs, yogurt, fruit, vegetables, and healthy grains.
Nourishing Breakfast Options for Weight Loss
Here are 14 healthy breakfast foods that can help you lose weight:
1. Eggs – Rich in protein and important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition. Research has also found that thanks to their high protein content, eggs may help reduce appetite when eaten with breakfast. This can give weight loss a serious boost.
2. Wheat Germ – Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium. It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce serving. Research suggests that eating cereal grains may benefit weight loss, partly because it increases your fiber intake, among other possible mechanisms.
3. Bananas – High in fiber but low in calories, one medium banana has just over 100 calories yet packs 3 g of dietary fiber, knocking out up to 11% of your daily fiber needs in one shot. Research has found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
4. Yogurt – Yogurt makes an excellent addition to a weight-loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight-loss breakfast food. Research has found that eating Greek yogurt, especially when combined with exercise and as part of an overall balanced diet, may help support weight loss.
5. Smoothies – Smoothies can give you a concentrated dose of nutrients. Since you can customize your ingredients, you can tailor your drink to fit your personal preferences. Filling your smoothies with veggies and low-calorie fruits can boost your fiber intake, benefiting your gut microbiome and helping you feel full longer.
Tips for Making a Weight Loss Smoothie
- Throw in some high protein ingredients like yogurt, tofu, or protein powder to promote fullness and fight off cravings.
- For a simple weight loss smoothie, blend one cup of Greek yogurt with some leafy greens, two tablespoons of chia seeds, and one cup of strawberries.
6. Berries – In addition to providing many important vitamins and minerals, berries are rich in fiber, which may help reduce hunger and food intake. Eating them regularly may also help reduce the chance of developing various diseases, including heart disease and cancer.
7. Grapefruits – Besides being low in calories, grapefruits have a high water and fiber content, both of which can be beneficial for weight loss. Research suggests eating citrus fruit may help people lose or maintain their weight.
8. Coffee – Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning. Drinking it may help support weight loss, especially when combined with other strategies such as eating a balanced diet and exercising.
9. Kiwis – High in vitamin C, vitamin K, and potassium, kiwis are also an excellent source of fiber, just one cup provides up to 19% of your daily needs. Research shows eating kiwis can help reduce body fat mass, help improve blood pressure, and reduce inflammation in people with obesity.
10. Green Tea – Green tea has been studied extensively for its metabolism and fat-burning capacities. For example, a recent 2022 study found that people who drank more green tea had less belly fat. Try adding a squeeze of lemon, drizzling on a bit of honey, or brewing your tea with ginger or mint to bring a tasty twist to your cup.
11. Chia Seeds – Chia seeds are an excellent breakfast supplement. They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer. They’re also rich in protein, which can reduce levels of ghrelin, the hormone responsible for stimulating hunger.
12. Oatmeal – Oats are low in calories but high in fiber and protein, two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health.
13. Flaxseeds – Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut. Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss.
14. Nuts – Nuts provide the perfect balance of fiber, protein, and heart-healthy fats. Adding them to your balanced diet can help support your weight loss goals. That said, remember that nuts are also very calorie-dense, so limit your intake to about one ounce at a time to keep the calories from stacking up.
The Healthiest Breakfast Dish
While there isn’t one single dish that’s necessarily the healthiest to eat, you have plenty of healthy ingredient choices to give you a variety of nutritious breakfast options.
Healthy Meal Planning Resources
- 28 easy and healthy meals for breakfast, lunch, and dinner
- High protein breakfast recipes
- 16 of the best foods for your healthy weight journey
- 101 low-carb recipes that taste incredible
- 16 low-sodium recipe ideas
- How to meal plan for weight loss: a detailed guide
Bottom Line
Starting your day on the right foot and with the right food can make a world of difference regarding weight loss. Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals. Remember that following a weight loss diet doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help you lose weight quickly.
Frequently Asked Questions
Q: What are some healthy breakfast foods to help with weight loss?
Eggs, yogurt, fruits, vegetables, whole grains, and nuts are some examples of healthy breakfast foods that can aid in weight loss.
Q: How can smoothies help with weight loss?
Smoothies can be a nutritious and filling breakfast option that can help with weight loss when made with ingredients like Greek yogurt, leafy greens, and low-calorie fruits.
Q: Are nuts a good breakfast option for weight loss?
Nuts can be a healthy addition to a weight loss breakfast when consumed in moderation due to their high calorie density.
Q: How can oatmeal help with weight loss?
Oatmeal is high in fiber and protein, making it a filling breakfast option that can help reduce appetite and support weight loss.
Q: Can drinking coffee or green tea help with weight loss?
Caffeine in coffee and catechins in green tea may help boost metabolism and support weight loss when combined with a healthy diet and regular exercise.
Q: What are some tips for making a weight loss smoothie?
Add high protein ingredients like yogurt or protein powder, and include veggies and low-calorie fruits to boost fiber and nutrient intake.
Q: How can chia seeds or flaxseeds support weight loss?
Both chia seeds and flaxseeds are high in fiber, which can help slow digestion, reduce appetite, and support weight loss.
