Listed below are 10 healthy breakfasts to lose weight and get your day started on a positive note.
It is not easy to lose weight. And deciding what to eat while trying to lose weight is even more difficult to accomplish. When you consume the wrong foods, you can increase your cravings and derail your weight loss efforts.
On the other hand, eating the right foods can help you control your cravings and feel fuller for longer periods of time, which will make losing weight easier.
Let’s start our list of 10 Healthy breakfasts to lose weight:
Eggs are number one on the list.
In terms of protein content, eggs are a nutritional powerhouse, containing significant amounts of important vitamins and minerals such as selenium and riboflavin.
Having a high protein content, eggs may help to suppress appetite when eaten with breakfast, which can help to significantly accelerate weight loss.
If you eat an egg for breakfast instead of a bagel, you will feel fuller and eat less later in the day, according to one study of 30 overweight women.
Second on our list of Healthy breakfasts to lose weight is:
Healthy Breakfasts to lose weight – Bananas
When it comes to satisfying your sweet tooth first thing in the morning, bananas are a great alternative to sugary breakfast cereals. Bananas are high in fiber but low in calories, making them a great choice over sugary cereals.
One medium banana contains just over 100 calories, but it contains 3 grams of dietary fiber, which can satisfy up to 12 percent of your daily fiber requirements in a single serving.
Fiber helps to slow the emptying of your stomach, which helps to reduce cravings and keep you feeling fuller for longer periods of time.
Increasing your intake of fiber from fruits and vegetables has been shown in numerous studies to be associated with increased weight loss.
Third on our list of Healthy breakfasts to lose weight is:
Strawberries, blueberries, blackberries, and raspberries are all examples of berries that are extremely nutrient-dense, meaning they are low in calories but high in essential nutrients.
Berries, in addition to providing a variety of essential vitamins and minerals, are high in fiber, which may help to reduce hunger and overall food intake.
A recent study of 12 women discovered that swapping a high-sugar afternoon snack for a serving of mixed berries reduced overall calorie intake by an average of 133 calories later in the day.
In another study, conducted on 133,468 adults over a four-year period, researchers discovered that each daily serving of berries was associated with a weight loss of 1.1 pounds (0.5 kg).
Adding berries to your morning smoothie, oatmeal, or yogurt will allow you to take advantage of their unique weight-loss properties.
Aside from that, unripe bananas are a good source of resistant starch, which is a type of starch that your stomach and small intestine are not able to digest.
Fourth on our list of Healthy breakfasts to lose weight is:
Healthy Breakfasts to lose weight – Grapefruits
A popular component of many diets and weight loss programs — and with good reason — grapefruits are an excellent source of vitamin C.
Additionally, grapefruits have a high water and fiber content, both of which can be beneficial for weight loss in addition to being low in calories.
According to one study, eating half a grapefruit before meals resulted in significant weight loss when compared to a control group of 91 obese adults.
Participants in the 12-week study lost an average of 3.5 pounds (1.6 kg) over the course of the study, which was approximately five times more than the control group.
In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks while also following a low-calorie diet resulted in a 1.1 percent reduction in body fat mass, a 7.1 percent increase in weight loss, and a 20–29 percent reduction in calorie intake.
Fresh grapefruit slices are a delicious addition to a well-balanced morning meal. You can also incorporate grapefruit into desserts such as parfaits, smoothies, and fruit salads.
Last on our list of Healthy breakfasts to lose weight is:
Healthy breakfasts to lose weight – Flaxseeds
Flaxseeds are high in viscous fiber, which is a type of soluble fiber that absorbs water and forms a gel in the digestive tract.
In addition, studies have shown that soluble fiber is particularly effective at slowing digestion, which may help reduce appetite and calorie intake in order to aid in weight loss.
According to research, including flaxseed in your diet can have a significant impact on your weight loss and appetite control efforts.
One small study discovered that consuming a drink made with flax seeds increased feelings of fullness and decreased appetite when compared to consuming a sugar-sweetened drink.
The same can be said for bread buns. A study conducted on 18 men found that bread buns with added flaxseed fiber suppressed appetite and increased fullness more than regular bread buns.
Flaxseeds are a versatile food that is simple to prepare and consume. Ground flaxseeds can be sprinkled over cereal, used to thicken up a morning smoothie, or even mixed into water to increase your fiber intake, depending on your preference.
Our list of healthy breakfasts to lose weight ends here.