What to eat for breakfast when trying to lose weight?

What to eat for breakfast when trying to lose weight?

It’s often said that breakfast is the most important meal of the day.

This is because breakfast gives you an energy boost and provides your body with important nutrients so you function properly.

What’s more, a healthy breakfast can give you all these benefits while also helping you to lose weight.

In this article, we’ll discuss 15 of the best foods to eat for breakfast when trying to lose weight.

Breakfast tips

Eat Nutrient-dense foods

To get the most of your breakfast, it is important nutrient-dense foods. These foods are most likely to fill you up, so will make it less likely that you’ll snack in-between meals.

Eat fiber-rich foods

Fiber-rich foods are also much more likely to fill you up and curb your cravings for unhealthy snacks.

A study found that diets which promote fiber-rich foods helped people lost more weight and improved symptoms of metabolic syndrome.

Eat Proteins

Eating proteins for breakfast also helps keep you full for longer and reduce overeating later in the day which can lead to weight loss.

Cut out high-calorie foods

High-calorie foods, such as processed foods are high in fat so can lead to weight gain.

Try to avoid processed and baked foods for breakfast such as croissants, donuts, and other pastries.

Avoid sugary drinks

Sugary drinks also tend to be high in calories and provide little nutritional value. Go for natural juices with no added sugars or stick to water and whole fruits for the healthiest option.

Eat wholegrain foods

Eating wholegrain foods is much better for your body as well as your weight. Wholegrain foods are high in fiber so will fill you up for longer and help you avoid overeating later on. Whole grains also contain other good nutrients that may reduce the risk of some types of heart disease and help your digestion system function better.

So, instead of white bread and bagel for breakfast opt for wholegrain bread, bagels, or oats instead.

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What to eat for breakfast when trying to lose weight?

1. Oatmeal

Oatmeal is a great option to start your day with. It can help you lose weight in two ways.

First, because it’s high in fiber, it will keep you feeling full for longer, so will help you avoid snacking in the day.

Second, oatmeal contains slow-release carbohydrates that help keep your blood sugar levels down, which signals to your body to store less fat and can lead to weight loss.

2. Almond Butter

Almond butter is high in protein, fiber, and antioxidants. Studies have indicated that people who eat nuts are less likely to become overweight than those who don’t eat them because they help you feel full for longer.

For breakfast, why not add a tablespoon of almond butter to your oatmeal.

3. Yogurt

Yogurt is full of protein which is naturally filling and helps you lose weight.

For the healthiest option go for plain natural yogurt and add berries for sweetness if you prefer.

4. Raspberries

For such a small fruit, raspberries are packed full of fiber. A small cup of raspberries contains around 8 grams of fiber, which is more than double what’s in a cup of strawberries.

5. Eggs

Eggs are a great source of lean protein (the healthiest type of protein).

Just one large egg contains 6 grams of protein and around 70 calories.

Protein is good for you because it keeps your appetite satisfied for longer, leading to less overeating which can help you lose weight.

6. Chicken breast

Although eating chicken for breakfast may not be everyone’s go-to meal, it’s not something you should ignore, especially if it’s only once in a while.

Chicken is another great source of lean protein so will keep you feeling full for longer and give you that energy boost to start the day right.

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7. Avocados

Avocados are one of the best weight loss foods out there. They’re full of goodness.

Just one serving contains around 20 vitamins and minerals, including oleic fatty acids which studies have shown can help reduce abdominal fat.

If that wasn’t enough, avocados are a great source of fiber and healthy fat.

If you don’t like eating them raw, you can try adding spreading some avocado onto a piece of toast or adding some to an egg omelet.

8. Spinach

Spinach is a much less popular vegetable than avocados but is another great addition to your breakfast palette.

It’s low in calories and high in fiber so will help keep you full. It also has healthy minerals like omega 3 and folate which can help reduce the risk of heart disease and stroke.

Similar to avocados, if you don’t like eating it whole, you can add it to your egg omelet.

9. Sweet potatoes

Along with spinach and kale, sweet potatoes are known as a type of superfood.

They’re high in fiber and have a low glycemic index which means they keep your blood sugar levels down and are absorbed slowly. This will help ensure your appetite is satisfied for a longer period of time.

10. Bananas

Bananas are a great fruit to eat in the mornings. As well as being high in fiber, they also contain high quantities of potassium, which is good for regulating your heartbeat and helping your muscles and nerves function.

11. Bell peppers

Bell peppers are high in vitamin C which helps muscle growth and recovery. Vitamin C also helps burn stored fat which can help you lose weight.

Try adding some bell peppers with your omelet for a great tasting breakfast and plenty of health benefits.

12. Flaxseeds

These seeds are packed full of fiber. Just one tablespoon contains almost 3 grams of fiber. On top of that, they’re also a source of omega 3 fats, which help reduce inflammation in your body and help prevent heart disease and diabetes.

You can take a tablespoon of the seeds on their own or sprinkle them in with your yogurt, oatmeal or toast.

13. Chia seeds

Chia seeds contain soluble fiber that helps slow digestion and keeps you feeling full for longer.

As with flaxseeds, you can eat these on their own or add to your oatmeal, yogurt, or smoothie.

14. Smoothies

Smoothies are a great way to fill you up in the morning quickly, especially if you don’t have much time.

If made right, smoothies can be great sources of protein and fiber.

For some ideas for breakfast smoothie recipes that will help you lose weight, check out this page here.

15. Green Tea

Green tea contains antioxidants which help relieve stress and tension and have also been shown to help lose weight.

There are plenty of other benefits from drinking tea. See here for more information.

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To learn about which foods you should avoid when you’re trying to lose weight, check out our recent article here!

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