What to Eat for Breakfast for Weight Loss
It's tempting to grab a pastry as you're dashing out the door on a hectic morning, but making healthy choices at breakfast can help with weight loss and overall energy.
Apr 26, 2018Nutrition & Movement
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We've all had that kind of morning. The one where everyone wakes up late and is in a hurry. You grab one of your kid's chocolate chip muffins from the pantry or maybe you pick up a doughnut at the local shop. Yes, it's tasty, but consistently weaving these treats into your breakfast routine isn't a good idea.
Making healthy choices at breakfast is a key factor in weight loss. You need fuel first thing in the morning. But, pastries are high in sugar, and a carb-heavy breakfast can make your blood sugar rise and fall. That causes you to feel hungry a few hours later.
You need to eat the right foods in the morning so you don't crash later. In fact, people who consume more calories at breakfast and fewer calories at dinner were found to have reduced waist circumference, feel fuller longer and lose more weight, according to research by the Obesity Society.
Consuming the right foods can help you avoid eating too much the rest of the day and can give you energy, too. Get the skinny on weight-loss promoting foods to enjoy the next time you sit down for breakfast.
Sodium-free oatmeal is a great source of fiber to keep you full. Its complex carbs will give you energy. This whole grain has been found to lower the risk of many chronic diseases like cancer, coronary heart diabetes and diabetes. Plus, it contributes to weight management. Avoid flavored oats, which contain extra sugars and can cause you to crave sweets. It's better to add fruit on your own. Try this Red Fruit Trio Oatmeal. Good-for-you cherries, raspberries and strawberries comprise the tasty red trio of this dish.
Green tea boasts catechins, substances concentrated in the leaves of tea plants that some believe help burn belly fat. Plus, the beverage contains caffeine. That can give your metabolism a slight boost by raising your heart rate and encouraging your system to burn calories faster. Find out how to drink green tea for weight loss.
This juicy fruit is loaded with water and low in calories, making it ideal to eat for weight loss. Consuming watermelon will ensure you're hydrated. And when you're getting plenty of water, your body can work optimally. Also, when you're hydrated, you won't mistake thirst for hunger and overeat unhealthy fare. Read about the best fruits for weight loss and try this watermelon gazpacho.
Go ahead and enjoy that avocado toast for breakfast. Breaking your fast with foods that contain healthy fats like the ones in avocados gets your metabolism going while maintaining stable blood sugar levels. That helps prevent energy crashes, which is important for weight loss. Avocados boast oleic fatty acids, which have been shown to reduce abdominal fat. Plus, they're a good source of fiber, vitamins and minerals. This green smoothie will replenish needed nutrients for breakfast, and the healthy fats and protein in the avocado and yogurt will keep you feeling full for hours. Or try this avocado breakfast bruschetta. Not just an appetizer anymore, this version is perfect for breakfast, providing a good mix of nutrients to start your day.
The high amount protein in eggs will help keep you full. Plus, they contain the nutrient choline, which improves cardiovascular health and nervous system function and helps burn fat. Cook up some creamy and filling hard-boiled eggs in advance and munch on them before you head out the door. Add flavor with herbs, spices and hot sauces. Prepare these tasty baked eggs for brunch. Your guests will never guess it's a healthy recipe. Or whip up this egg-white breakfast quesadilla, a flavorful and tasty way to start your day.
Delicious and creamy Greek yogurt increases levels of hormones that promote fullness. It's made by removing whey and other liquids, creating a creamier and richer yogurt. Regular yogurt, especially flavored varieties, contain hidden sugar and additives. Plain Greek yogurt boasts plenty of protein. (Just be sure to opt for ones with little to no sugar.) Its tangy flavor goes well with nuts or berries, which also increases its mineral, fiber and vitamin content. Learn about easy ways to increase your protein intake.