Best Healthy Breakfast Foods For Weight Loss (2023)

Best Healthy Breakfast Foods For Weight Loss – Top 25 Healthy Breakfast Foods To Lose Weight In 2022 The best breakfast foods for weight loss are all high in energy, but don’t have all of the carbs. Breakfast is no doubt one of the most important meals for losing weight.

Looking for some tasty, healthy breakfast foods to start your day? Check out this comprehensive list of the best weight loss breakfast options.

When you’re trying to lose weight, breakfast can set the tone for the rest of your day.

Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.

On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

1. Eggs

Best Healthy Breakfast Foods For Weight Loss (1)

Rich in protein and a wealth of important vitamins and minerals, such asseleniumand riboflavin, eggs are a true powerhouse of nutrition (1).

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel (2Trusted Source).

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period (3Trusted Source).

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy youreggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

SUMMARYEggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.

(Video) 10 Best Breakfast Foods for Weight Loss/ Lose Weight Effortlessly

2. Wheat Germ

Best Healthy Breakfast Foods For Weight Loss (2)

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It’s also high infiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving (4).

Studies show that increasing your fiber intake from cereal grains may benefit weight loss.

In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal (5Trusted Source).

Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (6Trusted Source).

Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.

SUMMARYWheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.

3. Bananas

Best Healthy Breakfast Foods For Weight Loss (3)

High in fiber but low in calories,bananasare a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot (7).

Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer (8Trusted Source).

Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss

(Video) 7 High Protein Breakfast For Weight Loss

Additionally, unripe bananas are a good source ofresistant starch, a type of starch that your stomach and small intestine don’t digest.

Research suggests that resistant starch may help reduce food intake and decrease belly fat

Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

SUMMARYBananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.

4. Yogurt

Best Healthy Breakfast Foods For Weight Loss (4)

Creamy, delicious and satisfying,yogurtmakes an excellent addition to a weight loss diet.

In particular, Greek yogurt delivers a hearty chunk ofproteinin every serving, making it an ideal weight loss breakfast food.

One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers

Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt

Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

SUMMARYYogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.

5. Smoothies

Best Healthy Breakfast Foods For Weight Loss (5)

Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.

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Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.

Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer

Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings

However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.

For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

Enjoy your smoothie throughout the morning to resist snacking and combat cravings.

SUMMARYSmoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.

Need ideas for a healthy breakfast? Mix up your morning meal and try one—or a few—of these 5 healthy breakfast foods that help you lose weight.

Forget donuts or drive-throughs. Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight.Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight-and keeping it off-when they eat breakfast. What’s more, people who eat breakfast typically get more of some important nutrients, like fiber and vitamins (learn more aboutwhy fiber is so good for your weight and your health).

A healthy breakfast should be balanced and deliver a mix of protein,complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.

If you’re wondering what to eat for breakfast to lose weight, look no further. Read on to find out some of the best healthy foods to eat for breakfast to help you lose weight and why they are so good for you (and get ideas for more super healthy foods to eat all day long with this list of 10 healthy everyday superfoods).

The 5 Best Breakfast Foods to Help You Lose Weight

1. Raspberries

Best Healthy Breakfast Foods For Weight Loss (6)

A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great aboutall that fiber? Recent research in theJournal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.

(Video) Best and Worst Breakfast Foods | The Effects of Eating Processed Foods and Sugar

2. Oatmeal

Best Healthy Breakfast Foods For Weight Loss (7)

Does oatmeal help you lose weight? It certainly can! Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates-such as oatmeal or bran cereal-3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

3. Yogurt

Best Healthy Breakfast Foods For Weight Loss (8)

A recent report, published in theNew England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner.

Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank awhey protein drink, theylost about 4 pounds more and about an inch more from their waistsover 6 months and felt less hungry than people given a carbohydrate shake instead. Other research in mice, found that when mice were given extra whey protein they gained less weight and body fat and more lean muscle, even when calories were the same. Whey protein is found naturally in yogurt and other dairy.

Save calories-and unnecessary sugar-by choosing plain yogurt. Add fresh fruit for sweetness.

4. Peanut Butter

Best Healthy Breakfast Foods For Weight Loss (9)

Nuts were also among the top 5 foods that promote weight loss according to Harvard. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein-all satisfying nutrients. Nuts used to get a “bad” reputation for being high in calories and fat. And while nuts and nut butters are calorie dense-2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber-they’re also nutrient dense and help you build a satisfying breakfast.

Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.

5. Eggs

Best Healthy Breakfast Foods For Weight Loss (10)

One large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, people who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.

And while just eating egg whites will help you save calories, you’ll also lose half the protein (about 3 grams is in the yolk), which helps make eggs a powerhouse choice for breakfast. Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants-lutein and zeaxanthin.

Yolks are a significant source of dietary cholesterol. Butdietary cholesterolisn’t such a heart-health villain anymore and researchers think that for most people eating one whole egg daily is fine.

(Video) The Best Fat-Burning Breakfast Ideas for Weight Loss

FAQs

How can I drop 10 pounds fast? ›

How to Lose 10 Pounds in a Month: 14 Simple Steps
  1. Try cardio for weight loss. ...
  2. Eat fewer refined carbs. ...
  3. Start counting calories. ...
  4. Choose better beverages. ...
  5. Eat slowly. ...
  6. Add fiber to your diet. ...
  7. Eat a high protein breakfast. ...
  8. Get enough sleep every night.

Should I skip breakfast to lose weight? ›

If your goal is to boost your metabolism and lose weight, studies show that whether you eat or skip breakfast has no bearing on the number of calories burned.

What drink burns belly fat overnight? ›

What Drink Burns Fat Overnight? Drinking turmeric milk, chamomile tea, cinnamon tea, green tea, protein shake, green veg smoothies, and fiber-rich juice helps you burn significant fat overnight.

What is a flat belly breakfast? ›

"Foods high in fiber like oats, whole-grain bread, and berries are perfect at breakfast," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook. "Fiber helps push stuff through your system, helping to keep you regular and feeling less bloated and that belly flat.

Does drinking water help you lose weight? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

How much water should I drink a day to lose weight? ›

Drinking at least 64 ounces (eight cups) of water every day may help with weight loss. Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics.

How do I lose 5 pounds in a week? ›

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

What is a healthy breakfast meal? ›

Here are some GH Nutrition Lab go-tos: Avocado toast on 1 to 2 slices sprouted grain bread with fresh arugula, two eggs and everything bagel seasoning. 1 cup unsweetened Greek yogurt with 1/3 cup low-sugar granola and 1/2 cup fresh berries. 3-egg white omelet with chopped veggies, 2 Tbsp.

Should I eat if not hungry? ›

Yes, absolutely! Regular meals are critical to getting all of your body functions to work properly again. One of the reasons you may not be feeling adequate hunger could be delayed gastric emptying, which occurs when someone is undereating and food remains in the stomach far longer than it should.

How many eggs should I eat for breakfast? ›

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

What are fat burning foods? ›

Thermic foods like eggs and cruciferous vegetables burn fat by taking your body longer to digest. Some of the best fat-burning foods are green tea, salmon, apple cider vinegar, and lean chicken.

Which meal is best to skip? ›

Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use.

What you should not eat for breakfast? ›

12 Foods to Never Eat For Breakfast
  • A Breakfast Without Protein. Starting your day with a balanced meal that includes protein will help you feel more full and satisfied. ...
  • A Large Glass of Juice. ...
  • A Cup of Joe…and Nothing Else! ...
  • Packaged Smoothies. ...
  • Energy Drinks. ...
  • Pizza. ...
  • Sugary Cereals. ...
  • Spoiled Milk.

What food flattens your stomach fast? ›

Foods for flat stomach
  • Our absolute top 10 foods for flatter stomachs. There's a lot of buzz at the moment around research into foods that can help you eat your way to a flatter stomach. ...
  • Yogurt. Choose natural, Greek style, unsweetened/flavoured yogurt. ...
  • Quinoa. ...
  • Almonds. ...
  • Beans. ...
  • Eggs. ...
  • Salmon. ...
  • Extra virgin olive oil.

What burns fat while you sleep? ›

Drink a casein shake

This means your metabolism will be kept active throughout the night, and you'll wake up feeling energetic instead of starving. Casein's fat burning credentials were confirmed in a Dutch study, which discovered a boost in overnight metabolic rate following consumption of the protein.

What is a high protein breakfast? ›

The best high-protein breakfast foods

eggs. lean pork or chicken sausage. turkey bacon. black beans. Greek yogurt.

How can I reduce my stomach fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What protein foods are good for weight loss? ›

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
  • Lean meats.
  • Seafood.
  • Beans.
  • Soy.
  • Low-fat dairy.
  • Eggs.
  • Nuts and seeds.
16 Nov 2020

Should I skip breakfast to lose weight? ›

If your goal is to boost your metabolism and lose weight, studies show that whether you eat or skip breakfast has no bearing on the number of calories burned.

Is breakfast important for losing weight? ›

“The food you choose matters.” That may be why other studies show that breakfast does help with weight loss. In fact, more than 75% of people who lose more than 30 pounds and keep it off eat the morning meal every single day.

Are eggs good for weight loss? ›

Eggs can help you lose weight because of their high protein content, which keeps you full longer. That protein may also slightly increase your metabolism, which can help you burn more calories. If you want to lose weight, eat eggs as part of a healthy breakfast with fruits and vegetables.

What does a healthy breakfast look like? ›

For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes.

What are fat burning foods? ›

Thermic foods like eggs and cruciferous vegetables burn fat by taking your body longer to digest. Some of the best fat-burning foods are green tea, salmon, apple cider vinegar, and lean chicken.

Which meal is best to skip? ›

Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use.

What you should not eat for breakfast? ›

12 Foods to Never Eat For Breakfast
  • A Breakfast Without Protein. Starting your day with a balanced meal that includes protein will help you feel more full and satisfied. ...
  • A Large Glass of Juice. ...
  • A Cup of Joe…and Nothing Else! ...
  • Packaged Smoothies. ...
  • Energy Drinks. ...
  • Pizza. ...
  • Sugary Cereals. ...
  • Spoiled Milk.

Which fruit is good for weight loss in morning? ›

They include peaches, nectarines, plums, cherries, and apricots. Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2).

How many eggs should I eat for breakfast to lose weight? ›

A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs. However, the authors added that eggs might not be the best option for a high protein diet.

What meal is most important for weight loss? ›

When it comes to losing weight there must be a thousand different theories out there. Eat more protein, intermittently fast, cut out carbs, eat little and often…the list goes on.

What is the 7 Day egg diet? ›

The egg diet is a weight loss program that requires you to build at least one meal each day around the traditional breakfast staple, the chicken egg. It is a low-calorie, low-carbohydrate, high-protein plan designed to help you lose weight quickly without losing muscle mass.

Does coffee help in weight loss? ›

Yes, coffee can help with weight loss

Coffee contains nutrients such as niacin, potassium, magnesium, and antioxidants — which can improve digestive health, support muscle function, and lead to better heart health. It also contains caffeine, which boosts metabolism, improves energy, and can promote weight loss.

Is pasta good for weight loss? ›

Pasta is a fat-free, low-sodium food that can fit in almost any weight management plan. One-half cup of cooked pasta provides about 100 calories.

What should I be eating every day? ›

How to Eat a Healthy Diet
  • 6 to 8 servings of grains. ...
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables. ...
  • 2 to 3 servings of milk, yogurt, and cheese. ...
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. ...
  • Use fats, oils, and sweets sparingly.
20 May 2009

How many eggs should I eat for breakfast? ›

The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.

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