20 Breakfast Foods Proven To Help You Lose Weight
Ditch The Cheerios: Here's What You Should Actually Be Eating For Breakfast
Many of us neglect breakfast in our busy lives. However, skipping it has been linked to overeating later in the day. Starting your morning with a healthy meal helps curb cravings and sets you up for success. Eating well doesn't have to be boring: there are many flavorful options that are also quick and simple enough to make in a pinch. Here are 20 breakfast foods proven to help you lose weight.
1. Oatmeal
If you're not regularly eating oatmeal for breakfast, what are you even doing? The benefits of oatmeal have long been well-known and advertised. They're a high-fiber, low-calorie, cheap, and easy-to-prepare breakfast option.
2. Eggs
The jury was out for a while about whether eggs are really good for us but it seems those scientists have finally made up their minds. Eggs are a wonderful source of protein and having them for breakfast has been proven to reduce hunger throughout the day. They contain cholesterol but studies have shown it doesn't raise cholesterol levels like trans fats and saturated fats do.
3. Coffee
Coffee lovers, rejoice! Although not technically a food, coffee has been shown to curb your appetite and boost metabolism, helping you burn fat. Just make sure to drink it black or with minimal milk for optimal weight loss effects.
4. Protein Smoothie
Adding protein to your diet has been shown to boost metabolism and increase the number of calories you burn. Starting your day with a protein smoothie is a great addition to any weight loss plan as it gives you that kick of protein as well as fiber and other vitamins and minerals from all the fruits you pack in.
5. Quinoa
Quinoa for breakfast? Yes! Quinoa is high in protein and fiber, two key ingredients to losing fat. You can transform it into a breakfast food by adding fruits and nuts.
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6. Cottage Cheese
Cottage cheese is hot right now! That's because it's low-fat and rich in casein protein, a slow-release version that helps you stay fuller longer. It's also a versatile breakfast option that can be prepared sweet or savory.
7. Bananas
Bananas are a great source of fiber which helps you stay satiated for a longer period. The fruit's potassium content also prevents water retention. What's more, it's portable, delicious, inexpensive, and readily available everywhere.
8. Yogurt
Yogurt, especially the Greek kind, is a great breakfast option for losing weight. It's protein-rich so it helps you stay fuller longer, and reduces cravings. The probiotic content may also help with losing belly fat.
9. Grapefruit
You may want to get in the habit of slicing open one of these sunny citrus fruits in the morning. Grapefruits are low in calories and high in fiber and water which both aid in weight loss. They also contain compounds that may improve metabolism.
10. Berries
Berries like blueberries, strawberries, and raspberries are low in calories but packed with nutrients and fiber. Having berries at breakfast can help you reduce your calorie intake later in the day.
11. Butter
This one may come as a surprise given butter's bad rep as a saturated fat. However, it contains a specific fatty acid which has been shown to boost metabolism and aid in weight loss. Just make sure to enjoy butter in moderation as it's a high-fat food.
12. Nut Butter
Nut butters like peanut butter and almond butter are full of healthy fats and protein that can help you lose weight. Spread your preferred nut butter on some whole-grain toast or add it to your oatmeal, just make sure to enjoy in moderation as nut butters are calorie-dense.
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13. Green Tea
Green tea is popular for its metabolism-boosting and calorie-burning qualities. Have it alongside a healthy breakfast to increase your chances of reaching your weight loss goals.
14. Avocados
Avocados are packed with nutrients like fiber and healthy fats that promote satiety. And you don't have to spend $20 on avocado toast at your local hipster cafe: just smash them onto some whole wheat bread yourself. You can even add a runny egg on top for some extra deliciousness and protein.
15. Whole Grain Toast
Get yourself some good quality whole grain bread from your local bakery for your morning toast. It's rich in fiber and bran which is full of vitamins and minerals that can help you lose weight. Buying your bread from a bakery ensures it's less processed as compared with factory bread.
16. Açai Bowl
You've probably heard of açai berries being touted as a superfood. That's because they're high in fiber, antioxidants, vitamins, and minerals and low in calories. Açai bowls, made with frozen açai berries and topped with fruits, yogurt, granola, nut butter, and other healthy toppings are a great way to get a boost of nutrients in the morning.
17. Buckwheat Pancakes
Buckwheat is a high-protein, gluten-free grain that has been shown to help with weight loss and boost heart health. Swap refined grains for buckwheat flour in your regular pancake recipe for a healthy, high-fiber take on a classic.
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18. Spirulina Smoothie
If you're a frequenter of health food stores, chances are you've heard of spirulina. It's a type of algae that's packed with nutrients like protein, B vitamins, and iron that comes in a powder form that you can easily add to smoothies. Studies have shown people who have spirulina in their diet shed weight more quickly than those who don't.
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19. Tofu Scramble
If you're vegan or aiming for a plant-based diet, a tofu scramble is an excellent way to get your protein in the morning. Soft tofu is broken up in a pan with beans, veggies, and seasonings, prepared to mimic scrambled eggs.
20. Bran Cereal
Bran cereal like Fiber One which contains no added sugar or flavorings is a great source of fiber which helps you stay fuller longer, supports digestion, and reduces belly fat. Have it with milk or yogurt and some fruits for some added protein, vitamins, and minerals.
