Easy healthy breakfast for weight loss

 

Best Healthy Breakfast Foods for Weight Loss

Boost your weight loss first thing in the morning with these wholesome a.m. eats.

BYEAT THIS, NOT THAT!

FEBRUARY 18, 2021

One of the best ways to get lean and start your day on the right foot is to eat a healthy breakfast for weight loss. That's an indisputable fact, according to a Cornell University study. When researchers surveyed 147 slender people who said they'd never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day. But it's not just fit people who make sure breakfast is a part of their daily routine, it's also people who want to lose weight.

It's a staggering statistic: 78% of people who are able to lose weight and keep it off eat breakfast every day. That's one of the findings of the National Weight Control Registry: an ongoing research project that has been collecting data for over 25 years on how people lose weight and keep it off.

Eggs

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Protein, per two large eggs: 12 g

"Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline," says Martha McKittrick, RD, CDN, CDE. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.

Avocados

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Sugar, per 1⁄4 fruit: 0.33 g
Fiber, per 1⁄4 fruit: 3.5 g

Avocados—one of the best weight-loss foods on the planet—contain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. "Use the green fruit to make avocado toast or bake an egg in half of an avocado," McKittrick suggests. See, not all fats are bad.

Watermelon

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Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.

Broccoli

Sugar, per 1⁄2 cup: < 1 g
Fiber, per 1⁄2 cup: 1 g

Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN, FAND. "Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato, and onions are loaded with fiber—a nutrient that will help keep you full throughout your busy morning hours," explains Mills.

Bananas

Sugar, per fruit: 14 g
Fiber, per fruit: 3 g

"Not only are bananas superstars when it comes to potassium, but they also provide filling fiber and water," says Elisa Zied, MS, RDN, CDN. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.

Apples

Sugar, per medium fruit: 19 g
Fiber, per medium fruit: 4.4 g

Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on the go. Here's why fiber is considered The #1 Thing To Eat Every Day To Lose Weight For Good.

Chia Seeds

"Chia seeds contain soluble fiber that forms a gel in the stomach," says Smith. This gel slows digestion and promotes satiety, which can help dieters decrease their overall calorie consumption, she explains. Add chia seeds to your a.m. oatmeal, yogurt, or smoothie.

Ginger

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"Ginger contains anti-inflammatory properties and, for some, may help to promote weight loss and overall health," notes Smith. She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice. If juicing isn't your thing, add ginger root to smoothie, pancake, muffin, or oatmeal recipes.

Coconut Oil

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What smells like an exotic vacation and can shrink your waist faster than almost any other food? Coconut oil! The tropical fat is filled with the medium-chain saturated fat lauric acid, which converts into energy more easily than other types of fat, ultimately aiding weight loss. Don't believe it? Consider this: A study of 30 men in the journal Pharmacology found that eating just 2 teaspoons of coconut oil half an hour before each meal every day reduced waist circumference by an average of 1.1 inches over the course of a month. Smith suggests using it to grease your egg's frying pan or adding a teaspoon or two into a smoothie.

Green Tea

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We've discovered the most effective weight loss tool in the world—a weapon that works for everyone, costs just pennies a day, is available at any grocery store, requires no sweat or stress, and can be done at home, at work, or anywhere it's convenient. A plethora of studies have been carried out to document the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. And the most powerful of all catechins, a compound called epigallocatechin gallate, or EGCG, is found almost exclusively in green tea. Studies have linked this antioxidant to promoting weight loss.