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. (learn about why fiber is so good for your weight and your health). 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.
Flaxseeds for weight loss:
Flaxseeds are loaded with viscous fiber. a type of soluble fiber that absorbs water to form a gel in your gut.
Studies show that soluble fiber is especially effective at slowing digestion. which could help decrease appetite and lower calorie intake to aid weight loss.
One small study found that consuming a drink made with flax seeds increased feelings of fullness and reduced appetite, compared to a sugar-sweetened beverage. Similarly, a study of 18 men showed that bread buns with added flaxseed fiber suppressed appetite and enhanced fullness more than regular bunsFlaxseeds are versatile and easy to enjoy. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie, or even mixed into water to boost your fiber intake. C
Chia Seeds for weight loss:
Chia seeds are an excellent breakfast supplement. it is tiny but powerful. they’re high in fiber and can absorb water to form a gel. which expands in your stomach to help keep you feeling fuller longer. They’re also rich in protein. which can slow the emptying of your stomach and reduce levels of ghrelin. the hormone responsible for stimulating hunger.
One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels. Another 12-week study in 19 people showed, that 35 grams of chia flour daily significantly reduced body weight and waist circumference. Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries. Chia seeds also make a delicious and nutritious addition to tea, smoothies, or overnight oats.
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. eggs are rich in protein. and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
Raspberries are chock full of fiber and contain essential nutrients including vitamins C, manganese, and vitamin K. Manganese helps burn fat by boosting your metabolism. while fiber helps slow down your digestive process, leaving you feeling full for longer. 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 about all that fiber? Recent research in the Journal 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 loss.
High in fiber but low in calories, bananas are 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. Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss (9Trusted Source, 10Trusted Source). Additionally, unripe bananas are a good source of resistant 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.
Green tea is a type of tea. Regularly drinking green tea can help you lose weight. and reduce your risk of several diseases, including diabetes, heart disease, and cancer. Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits. Green tea has been studied extensively for its metabolism and fat-burning capacities.
Avocados for weight loss:
Avocados are 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. It is 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 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.
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.