How to Lose Weight by Eating Breakfast - 10 Best Meals

Are you looking to lose weight? If yes, then you need to ensure that your breakfast, which is the most significant meal of the day, is healthy. Eating doughnuts and cakes is not the way to have a healthy breakfast meal.

Can Breakfast Help You Lose Weight?

To eat breakfast or not to eat breakfast? That’s the big question if you’re trying to slim down.

For years, diet and nutrition experts have said a morning meal is a wise idea. But after a University of Alabama at Birmingham (UAB) study showed that overweight breakfast eaters weren’t any more likely to slim down than those who skipped it, many were left wondering if they should bother, after all.

“Yes, you should eat breakfast,” says Suzy Weems, PhD, a registered dietitian and professor of family and consumer sciences at Baylor University in Waco, TX. But that doesn’t mean you should dig into a stack of pancakes and a plate of bacon. The UAB study didn’t look at what people were eating. It didn’t look at how many calories they were getting, either.

“You can’t have Twinkies and coffee and expect to slim down, or even maintain weight loss,” Weems says. “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.

What Does Breakfast Do for You?

Keeps your appetite in check. If you wait hours after waking up to eat, your blood sugar levels can get low. Certain hunger-fueling hormones can be affected, too.

The result? “You may be starving by lunchtime — or even earlier,” Weems says.

And when you’re really hungry, “you’re less likely to choose healthier options,” says Leigh Tracy, a registered dietitian at Mercy Medical Center in Baltimore. You’ll probably eat more calories and fat than you intended to, which makes it even harder to shed extra pounds.

Gives you energy. “Imagine driving a car on fumes,” Tracy says. “You’re not going to get far before you need to refuel.”

Your body’s the same way: Skip breakfast and you don’t get the nutrients and calories you need to get through your day. When your energy levels are high, you’re also more likely to make waist-friendly choices, like exercising and cooking healthy meals at home instead of opting for fast food.

Boosts your health. “Breakfast tends to go hand in hand with a healthy lifestyle,” Weems says. It may even lower your odds of getting conditions like heart disease and diabetes.

The Best Breakfast to Lose Weight Fast

So how do you prepare a healthy breakfast meal? First, pick ingredients that are low in calories. Then be sure that your ingredients have high levels of nutrients like proteins and fiber that boost fullness.

Scientists explain that these are the best breakfast foods to lose weight fast.

Nuts

Nuts offer the ideal balance of heart-healthy fats, protein, and fiber, making them a perfect addition to your breakfast. Research has shown that including nuts in a Mediterranean diet decreases your weight critically.

Another study included 65 adults and compared the impacts of a low-calorie diet with 84 grams of almonds daily to a low-calorie intake with complex carbs. Both breakfast diets had equal amounts of proteins and calories. But by the end of six months, participants who took almonds had lost 56 percent more body fat and 62 percent more weight as compared to those who took complex carbs.

Remember that nuts are also rich in calories. Hence, it is critical to restrict your intake to about 28 grams per intake to prevent the calories from accumulating in your body. Mix a serving of nuts into homemade granola, cottage cheese, or yogurt to make your nutritious breakfast and allow yourself to lose weight.

Flaxseeds

Flaxseeds have high levels of viscous fiber, which is a soluble fiber type that absorbs water to create a gel in your digestive system. Research reveals that soluble fiber is particularly effective at slowing down digestion, which could aid in decreasing appetite and lowering calorie intake; thus, it assists you in losing weight fast.

Studies suggest that putting flaxseeds in your breakfast diet can have a potent effect on appetite control and weight loss. A study discovered that taking a drink prepared with flaxseeds increased satiety and minimized appetite. This was in comparison to a beverage sweetened with sugar.

Another study comprising 18 men revealed that bread buns with flaxseed fiber reduced appetite and enhanced satiety as compared to regular buns. Flaxseeds are versatile and easily enjoyable. Ground flaxseeds can be sprinkled over cereal, mixed with water, or used in preparing breakfast smoothie.

Oatmeal

Oatmeal is a delicious and healthy breakfast option, particularly if you want to lose weight. Oats are low in calories but high in protein and fiber, the two compounds that affect weight control and appetite.

Specifically, oats are a rich source of beta-glucan. This fiber has been proven to boost heart health, immunity, and more. According to research, beta-glucan can balance levels of blood sugar in order to avoid crashes and spikes that could boost your appetite.

A study that involved 14 overweight adults also revealed that eating high amounts of beta-glucan resulted in elevated levels of peptide YY hormone that aids in the regulation of food intake through appetite reduction.

Mix 235 grams of prepared oatmeal with 74 grams of berries, a handful of almonds, and 7 grams of ground flaxseed. You’ll have a great breakfast rich in fiber.

Chia Seeds

Chia seeds are a perfect breakfast supplement to help you lose weight fast. They are rich in fiber and can absorb water to create a gel that expands in your tummy, which help you feel satisfied longer.

They also have high levels of protein. This can slow down the emptying of your tummy and minimize levels of ghrelin hormone that works to stimulate hunger. A study in 11 adult participants discovered that consuming chia seeds baked into white bread minimized both blood sugar levels and appetite.

Another 3-month study in 19 adults revealed that 35 grams of chia flour every day critically minimized waist circumference and body weight.

Try preparing a chia seed breakfast by combining 28 grams of chia seeds with 245 grams of yogurt. Leave the mixture for half an hour so that the seeds can swell before topping it off with 74 grams of berries. Chia seeds can also be consumed with oats, smoothies, and tea.

Green Tea

Green tea is a significant ingredient in most fat-burning supplements and diet pills. This food has been studied widely for its fat-burning and metabolism capacities.

For example, a study involving 23 adults discovered that consuming three capsules of green tea extract improved fat burning by 17 percent within half an hour. Another study involving 10 participants revealed that green tea extract increased the speed of metabolism. It also boosted burning of calories over a day by four percent.

A similar study in 31 participants discovered that drinking a beverage that has calcium, caffeine, and particular compounds present in green tea thrice a day improved the number of calories burnt each day by 106 calories. Hence, you can lose weight fast with green tea.

There are numerous ways to have your green tea for breakfast. Try squeezing a lemon, adding some honey, and including some ginger or mint when making your green tea.

Kiwis

Kiwis are rich in potassium, vitamin K, and vitamin C. They also have high levels of fiber. You can get 21 percent of your daily requirements from 177 grams of kiwi.

Research in 83 ladies revealed that a calorie-restricted, high-fiber diet was effective at minimizing appetite and preoccupation with meals while also reducing waist circumference, body fat, and body weight.

Additionally, kiwis have a particular fiber type called pectin. Pectin has been proven to induce satiety, reduce appetite, and help you lose weight. Kiwis are also a natural laxative that stimulate the movement of your gut. They support regularity and aid you in losing water weight temporarily.

Sliced kiwis are fantastic for a nutritious breakfast. They can also be added to cereals, smoothies, and yogurt.

Coffee

Many studies have proven that your daily cup of coffee could help you lose weight. Due to caffeine content, coffee could assist in weight loss by improving fat-burning and metabolism.

According to research in eight participants, the consumption of caffeine boosted metabolism by 13 percent and enabled the breakdown of fats. Another study involving 58,157 adults revealed that coffee could assist in weight-control in the long-run since heightened intake of coffee was linked to less weight gain over 12 years.

Since coffee cannot make for a complete breakfast meal, you can pair it with other healthy breakfast foods to upgrade your morning meal. Be sure not to overdo on the creamer or sugar; this will only add calories and reverse some of the potential health benefits of coffee.

Grapefruits

Grapefruits are well-known components of numerous diets and programs that help you to lose weight. In addition to being low in calories, they are rich in fiber and water content, which aid in weight loss.

According to research in 91 participants, it was discovered that consuming half a grapefruit prior to meals led to critical weight loss. The study took three months; people who ate grapefruits lost about 1.6 kg, which was five times more in comparison to the control group.

Another study that involved 85 participants showed that consuming grapefruit juice or grapefruit before a low-calorie meal for three months reduced body fat by 1.1 percent, decreased calorie intake by 20-29 percent, and increased weight loss by 7.1 percent.

Fresh grapefruit slices are perfect for a balanced breakfast. You can also add them to fruit salads, smoothies, and parfaits.

But if you are taking any medication, be sure to inform your pharmacist or doctor before consuming any grapefruit. Particular drugs could interact with grapefruit, potentially resulting in some adverse effects.

Berries

Berries include varieties like raspberries, blackberries, strawberries, and blueberries. They are rich in nutrients but low in calories.

Besides offering numerous essential minerals and vitamins, berries have high levels of fiber, which could minimize hunger and food consumption. A study involving 12 ladies discovered that swapping a high-sugar morning snack for some mixed berries minimized calorie consumption later in the day by about 133 calories.

Another study involving 133,468 participants revealed that each daily serving of mixed berries was linked to 0.5 kg of weight loss over four years. Add berries to your breakfast oatmeal, yogurt, or smoothie to lose weight fast.

Smoothies

Smoothies are an easy and quick way to consume high levels of nutrients. Also, when consumed as a breakfast meal, they can help you lose weight.

Because you can personalize your ingredients, you can tailor your smoothie to suit your personal preferences. Putting low-calorie fruits and veggies can improve the intake of fiber to reduce appetite.

You can include some ingredients that have high levels of protein to increase satiety and eradicate cravings. However, note that smoothies can increase calorie consumption if you overdo on ingredients that are rich in calories.

For a straightforward weight loss smoothie, combine 240 ml of milk with some leafy greens, 28 grams of chia seeds, and 144 grams of strawberries. Drink your smoothies throughout the morning period to fight off cravings.

Source: https://www.hiwamag.com/diet/how-to-lose-weight-eating-breakfast/