Do you struggle with losing weight? Are you always on the go and don’t have time for a sit-down breakfast? If so, then you need to start incorporating some weight loss breakfast foods into your daily routine. In this blog post, we will discuss 11 of the best breakfast foods for weight loss. These foods are healthy, and nutritious, and will help jumpstart your metabolism in the morning! So without further ado, let’s get started!
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Top 11 Weight Loss Breakfast Foods
Breakfast is something that holds vital importance in our lives. It is said that breakfast is the most important meal of the day and it should never be skipped. It is essential to have a nutritious breakfast so as to provide our bodies with the required energy for the day ahead.
If you consume the wrong food for breakfast, it could make you feel lethargic and tired throughout the day. It is important to have a healthy breakfast so as to lose weight and stay fit.
Weight loss breakfast foods are actually pretty easy to come by. You just have to know what you’re looking for. Here are 11 of the best options to help you start your day off right and achieve your weight loss goals!
Oatmeal
Oats are a great source of fiber and protein, both of which are essential for weight loss. They also have a high water content, which helps keep you feeling full longer. And oatmeal is a healthy carb that won’t spike your blood sugar levels. It is most important because it contains two of the most important nutrient: fibers and protein.
It is believed that these nutrients are responsible for appetite control, which means they help you feel fuller for longer. And prevent unhealthy snacking later in the day.
Particularly, they are considered an excellent source of soluble fiber and beta-glucan. This type of fiber helps slow down digestion and keeps you feeling full for hours. And beta-glucan helps in balancing blood sugar levels.
You should include this in your diet around one cup i.e., 235 grams. Add some healthy toppings like fruits, nuts, and seeds to make it more nutritious. It is advisable to have this breakfast food cooked in water or milk for better results. You can also add natural sweeteners like honey or maple syrup for flavor.
Eggs
Eggs are an excellent source of protein and essential nutrients, including vitamin D, selenium, and choline. They are also a good source of omega-three fatty acids. All of these nutrients are important for maintaining a healthy weight.
The property of high protein content, eggs are believed to reduce levels of the hormone ghrelin. Ghrelin is known to stimulate hunger. Therefore, by reducing levels of this hormone, eggs may help reduce your appetite and boost weight loss.
Researchers have found that eating eggs for breakfast may help you lose more weight and body fat than eating a similar breakfast that includes carbohydrates.
A study of 30 overweight women showed that those who ate two eggs for breakfast lost 65% more weight and had a 34% greater reduction in waist circumference than those who ate a bagel breakfast of the same number of calories.
There are several ways to eat eggs, including boiled, scrambled, omelets, and poached. You can also add them to salads, casseroles, or other dishes.
Wheat germ
This is often an ingredient in cereals, but it’s also a great standalone breakfast food. In simple words, it is the heart of the wheat kernel. It’s packed with nutrients like:
- fiber
- protein
- thiamin
- zinc
- iron
Just a quarter-cup serving provides almost 25 percent of the recommended daily value for vitamin E. It’s also a good source of protein and healthy fats. Adding wheat germ to your breakfast will help you feel fuller longer and give you sustained energy throughout the day.
It is also important to remember that whole wheat is different from refined wheat. Refined wheat has been processed and the bran and germ have been removed. This processing strips away many of the nutrients found in wheat.
You can use wheat germ as a topping for oatmeal or yogurt, add it to smoothies, or use it in baking recipes. It’s also a great way to add extra nutrition to pancakes and waffles.
Chia Seeds
These tiny seeds are packed with fiber, protein, and healthy omega-three fatty acids. Just a quarter-cup serving provides eight grams of fiber—more than other popular breakfast foods like oatmeal and toast. Adding chia seeds to your breakfast will help keep you feeling full throughout the morning.
There have been studies about the benefits of chia seeds for weight loss. In one study, participants who ate two tablespoons of chia seeds daily for 12 weeks lost more belly fat and total body fat than those who didn’t consume the seeds.
Another study showed that eating chia seed pudding for breakfast helped people feel full longer and eat fewer calories at their next meal.
If you’re looking for a new breakfast food to help with weight loss, give chia seeds a try. You can add them to smoothies, oatmeal, yogurt, or make a chia pudding.
Bananas
Bananas are a good source of resistant starch, which has been linked to weight loss. One study showed that eating a banana before breakfast helped people eat less throughout the day. Bananas are also a good source of fiber, which can keep you feeling full and help you lose weight.
In fact, traditionally, bananas were eaten as a breakfast food in many cultures. Because it is so filling, it was thought to help people stay slim.
One medium banana holds about 110 calories and is a good source of vitamins and minerals, including vitamin C, potassium, and magnesium. It also contains prebiotic fiber, which feeds the good bacteria in your gut and helps with digestion.
If you’re looking for a nutritious breakfast that will help you lose weight, bananas are a great option. Just be sure to eat them in moderation, as they are high in sugar.
Citrus Fruits
It is believed that citrus fruits can help with weight loss as they contain a compound called hesperidin. This compound is thought to increase metabolism and reduce appetite. Citrus fruits are not only great for weight loss, but they also offer a host of other health benefits.
For instance, they are a good source of Vitamin C, which is an important nutrient for immune system function. They also contain flavonoids, which are plant-based compounds that have been linked to a reduced risk of several chronic diseases, including heart disease and cancer.
In fact, one study have found that people who ate a citrus fruit salad before breakfast consumed fewer calories at their next meal. There are some examples of citrus fruits that you can add into your weight loss breakfast foods list:
- Oranges
- Grapefruits
- Lemons
- Limes
These are widely helpful in weight loss and can be easily found at any grocery store.
So, if you’re looking to improve your overall health as well as lose weight, make sure to add some citrus fruits to your diet. You can do this by adding them to your breakfast foods or eating them as a snack throughout the day.
Smoothies
This is actually a great breakfast for weight loss. It is quick, easy to make, and can be taken on the go if needed. You can pack a lot of nutrients into a smoothie without adding a lot of calories. Just be sure to watch the amount of fruit you add, as too much sugar can sabotage your weight loss efforts.
As in smoothies, you can customize it as per your wish like adding some protein powder or flaxseed meal to up the nutrient ante. If you want it more of a meal, add yogurt or milk to make it more filling.
You can also get creative with your smoothies by adding greens like spinach or kale for an extra boost of nutrients. Just be sure to start off slowly if you are not used to adding greens to your smoothies, as they can sometimes make them taste a bit earthy.
Yogurt
It is full of protein and helps keep you fuller for longer periods of time. In addition, yogurt can also help regulate your digestive system. Also, it is believed that yogurt is good for your gut health.
In particular, the yogurt which is considered for weight loss is the Greek yogurt. This is because it has double the amount of protein as regular yogurt. And, this protein amount makes it harder for your body to store fat.
According to studies, people who ate Greek yogurt as part of their breakfast felt fuller and ate less throughout the day. You can add some fruits, honey, or nuts to your yogurt to make it even more filling and satisfying.
Green tea
You might feel like you need coffee to get going in the morning, but green tea is a great alternative. It has caffeine, so it can give you a little mental boost, but it also contains powerful antioxidants that can help your body burn fat. If you’re not a fan of hot drinks, try cold brew green tea or matcha powder in your smoothie.
More specifically, green tea is famous for it’s capacity of metabolism and weight loss. Green tea contains bioactive substances that improve health. It’s also claimed to boost metabolism and help burn fat.
Although more research is needed, there are plenty of studies that suggest green tea can help you lose weight. If you’re looking for a healthy alternative to coffee, give green tea a try.
Nuts and Seeds
Nuts and seeds are a great way to start your day if you’re looking to lose weight. They’re packed with protein and healthy fats that can help keep you feeling full throughout the morning. Plus, they’re a good source of fiber which can help promote digestive health.
Try adding a handful of nuts or seeds to your breakfast oatmeal or yogurt. You can also sprinkle them on top of a salad or add them to a smoothie.
Some examples of nuts and seeds are:
- Almonds
- Walnuts
- Pumpkin seeds
- Chia seeds
- Sunflower seeds
These are very much essential to shed those extra kilos. So, do not wait more and start including these in your breakfast from today only.
Tofu
This might be a surprise to some, but tofu makes for a great breakfast food when trying to lose weight. It is high in protein and low in calories, making it the perfect way to start your day. In fact, it is a vegan breakfast dish that is very much similar to scrambled eggs.
The nutritional value of tofu is also very impressive. It is high in iron and calcium, as well as being a good source of vitamins B and E.
It can be made in a variety of ways, so if you are looking for a new breakfast food to help with your weight loss goals, tofu is definitely worth considering. For example, this recipe for Tofu Scramble with Spinach and Tomatoes is a healthy, delicious way to start your day.
So, these are topmost 11 weight loss breakfast foods to help you in starting your day in a better way. You can choose any of the breakfast foods from the list and can see a significant change in your weight within a few weeks.
Moreover, you need to be patient to see the desired results and should not get demotivated if you don’t see any change in your weight within a week or two. Just keep following your diet plan and workout regime religiously, and you will start seeing the results soon enough. Till then, stay motivated and keep working towards your goal!
Conclusion
To conclude, weight loss breakfast foods are actually varied but the basic source of these foods should come from whole grains, vegetables, and fruits. These foods can help you start your day right by providing you with the nutrients and energy you need to get through the day. They can also help you lose weight in the long run by keeping you fuller for longer and helping to regulate your metabolism.
So if you’re looking to start your day off right and help yourself lose weight in the process. Then, consider incorporating some of these weight loss breakfast foods into your diet. You may be surprised at how much difference they can make.
However, you should always consult to a professional before making any drastic changes to your diet. This is especially important if you have any medical conditions or allergies. Contact Mantra Care for professional help, talking to a dietician can make a world of difference.
We can help you develop a healthy weight loss plan that is tailored to your specific needs and goals. As always, consult with a nutritionist if you have any questions or concerns about starting a new diet or management of your weight!
