The Verdict on the Best Weight Loss Foods To Eat for Breakfast
We know that selecting the best
breakfast foods for weight loss can be, well, overwhelming, to say the least.
Do you eat carbs for breakfast or
do you avoid them at all costs? Is it better to have healthy fats in the
morning or should you stick with low-fat foods? These are the questions we are
inundated with when trying to find the best breakfast foods that will help our
weight loss goals, and it can be frustrating to feel like we don't have the
answers!
To get to the bottom of this, we
asked Courtney D'Angelo, MS, RD author at Fit Healthy Momma, and Trista Best
MPH, RD, LD at Balance One Supplements, to give us the final verdict on the
best weight loss foods to eat for breakfast.
1. Oatmeal
Fiber is a key ingredient in
starting your morning off right, so you can't really discuss healthy breakfast
food without first talking about oatmeal.
"Oatmeal is jam-packed with
soluble and insoluble fiber, which helps you feel full for longer periods of
time and plays a major role in digestive health by keeping the digestive tract
flowing and your system clean," says D'Angelo.
Although oatmeal is one of the
healthiest breakfast options out there, some people are still afraid of eating
carbohydrates when they're trying to lose weight. But Best reminds us that not
all carbs should be feared!
"It is commonly assumed that
carbohydrates prevent weight loss, but a high-quality, whole-grain carb like
oatmeal is a great addition to a diet for weight loss, especially as the first
meal of the day," says Best/
Best does, however, recommend
staying away from mixing your oatmeal with butter, full-fat milk, refined
sugar, or other calorie-dense toppings if you're wanting to stick to your
weight loss goals.
2. Eggs
Eggs are an excellent breakfast
for weight loss because they are high in protein, but low in calories.
"Protein is another
important macronutrient to get in first thing in the morning that will keep you
full and satisfied, which may help you avoid tricky breakfast baked goods or
high-fat breakfast meats," says Best.
One study published in Hormone
Research and Paediatrics found that after a 3-month trial, 156 obese
adolescents ate fewer calories at lunchtime after consuming a high-protein egg
breakfast in the morning, resulting in weight loss at the end of the trial. The
study logged that the participants could have experienced increased satiety and
decreased appetite hormones resulting in their success.
D'Angelo says that "along
with high levels of protein, egg yolks contain other healthy nutrients like
calcium and antioxidants, which can aid in weight loss by improving the
digestive system."
3. Yogurt
Yogurt is a great breakfast
staple when you're on the journey of losing weight, but it's important to be
careful with the type of yogurt you choose and what you add to it.
"Yogurt is usually full of
protein and can take longer to digest than simple carbohydrates, but just make
sure you choose one with little to no added sugar, like a Greek or Icelandic
yogurt," says D'Angelo.
Best agrees, saying "a morning
yogurt parfait made with whole-grain granola, natural sweetener, and fresh
fruit will give you protein, healthy fats, and antioxidants, keeping you fuller
longer and preventing overeating or a sugar crash later on."
4. Fresh Vegetables
It can be difficult to
incorporate fresh veggies into your breakfast, especially when you're already
eating oatmeal, eggs, or yogurt. But Best argues that adding vegetables to your
morning routine can help your weight loss efforts.
"Vegetables are low in
calories but high in important nutrients that can help you lose weight like B
vitamins, fiber, and other fat-soluble vitamins," says Best.
Not only that, but vegetables can
also provide nutrients while keeping you satisfied for longer periods of time.
"We get a feeling of satiety
when our stomach's stretch receptors are activated and signal to our brain that
we are full, which means that a meal high in nutrient-dense, low-calorie foods
like vegetables will help us to feel full without as many calories being consumed,"
says Best.
To incorporate more veggies into
your breakfast, try making an omelet and adding in spinach, mushrooms, or bell
peppers.
5. Almond butter
D'Angelo loves using almond
butter in her breakfast because of the nutrients it contains.
"Almond butter is high in
fiber, protein, antioxidants, and the good fats (monounsaturated fats),"
says D'Angelo. "Nuts, in general, are great for weight loss as studies
show that people who eat nuts feel fuller longer than those who don't."
She recommends adding almond
butter to oatmeal, toast, bagels, or a breakfast smoothie.
6. Protein smoothie
D'Angelo also believes that
smoothies can be great breakfast choices to help you lose weight.
"With a protein powder
smoothie, you're getting a lot of protein and fewer calories," says
D'Angelo. "Try mixing in your favorite powder with healthy fruits for
fiber, protein, and antioxidants to help keep you full throughout the
morning."
You can even start by blending up
one of these 22 High Protein Smoothie Recipes from Diet and Fitness Experts.
Then, be sure to read these next for more tips:
30 Nutritionist-Approved Healthy
Breakfast Ideas
Popular Breakfast Foods That
Reduce Inflammation, Say Dietitians
The One Breakfast Food To Boost
Your Immunity, Says Dietitian
