14 Healthy Breakfast Foods That Help You Lose Weight

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 typeset you up for failure before the day even begins.

On the other hand, filling up on the good foods can curb cravings and keep you feeling broad until lunchtime to minimize nosh and ease weight loss. here are 14 healthy breakfast foods that can help you lose slant . share on Pinterest

1. Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and vitamin b2, eggs are a true powerhouse of nutriment ( 1 ). Thanks to their high protein content, eggs may reduce appetite when consume with breakfast to give system of weights loss a dangerous promote. For model, one study in 30 fleshy women showed that eating eggs for breakfast significantly increased feelings of comprehensiveness and reduced food consumption later in the day, compared to eating a bagel ( 2 ). similarly, another survey in 152 adults found that replacing a bagel breakfast with eggs resulted in 65 % more weight passing and a 34 % greater decrease in waist circumference over an eight-week period ( 3 ). From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs. Try cooking up two or three eggs any manner, then combining them with a serve of your favored veggies, for a alimentary and delightful breakfast .

Summary Eggs are rich in protein and have been shown to increase comprehensiveness, reduce food consumption later in the day and enhance weight loss .

2. Wheat Germ

Wheat germ is a component of the pale yellow kernel that contains a digest amount of vitamins and minerals, including manganese, vitamin b1 and selenium. It ’ mho besides high in fiber, boasting about 4 grams of fiber in each 1-ounce ( 28-gram ) serve ( 4 ). Studies show that increasing your fiber intake from cereal grains may benefit system of weights loss. In one study, eating a high-fiber grain was effective at reducing appetite and food intake, equally well as helping stabilize blood sugar after a meal ( 5 ). Another study followed over 27,000 men for a period of eight years and found that a higher consumption of cereal character was associated with a lower risk of slant gain ( 6 ). Try using wheat germ as a top for oatmeal, smoothies or yogurt bowl to add a sting of grind and some extra roughage to your breakfast .

Summary Wheat germ is gamey in character. Studies show that grain character may help reduce appetite, decrease your risk of weight gain and keep blood carbohydrate levels stable .

3. Bananas

gamey in fiber but low in calories, bananas are a capital alternate to sugary breakfast cereals to satisfy your sweet tooth first thing in the dawn. One medium banana has barely over 100 calories however packs 3 grams of dietary fiber — knocking out up to 12 % of your casual fiber needs in one shot ( 7 ). Fiber helps slow the empty of your digest to curb cravings and keep you feeling wide longer ( 8 ). multiple studies have found that upping your consumption of fiber from fruits and vegetables is associated with increase weight loss ( 9, 10 ). additionally, unripe bananas are a thoroughly source of repellent starch, a type of starch that your stomach and humble intestine don ’ thymine digest. research suggests that repellent starch may help reduce food inhalation and decrease belly fatty ( 11, 12 ). Bananas can be enjoyed alone or sliced as a top for yogurt, cottage cheese or oatmeal. You can besides add green, green banana to your morning smoothie for a hearty dose of repellent starch .

Summary Bananas are high in fiber, which can keep you feeling wide longer. Unripe banana besides contain immune starch, which may help decrease food intake and abdomen fat .

4. Yogurt

Creamy, delightful and meet, yogurt makes an excellent addition to a burden loss diet. In particular, greek yogurt delivers a hearty collocate of protein in every service, making it an ideal weight loss breakfast food. One discipline in 20 women found that eating high-protein yogurt as a bite decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers ( 13 ). Another survey in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower hazard of being corpulence or corpulent compared to those who did not regularly consume yogurt ( 14 ). Try combining one cup ( 285 grams ) of greek yogurt with some mix yield, chia seeds or wheat germ for an particularly alimentary breakfast .

Summary Yogurt is high in protein and has been associated with decrease crave and food consumption, plus a lower risk of weight derive .

5. Smoothies

not only are smoothies a quick and easy direction to obtain a concentrate dose of nutrients, they besides double as a convenient breakfast item that can accelerate burden loss. 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 full long ( 15 ). throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings ( 16 ). however, keep in judgment 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 milliliter ) 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 dawn to resist nosh and fight cravings .

Summary Smoothies can be a commodious way to increase your consumption of fiber and protein to reduce hunger and increase weight loss. Be surely not to add excessively many high-calorie ingredients .

6. Berries

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they ’ re low in calories but packed with essential nutrients. In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake ( 15 ). In fact, one study in 12 women found that swapping a high-sugar afternoon nosh for a serve of blend berries reduced calorie intake former in the day by an average of 133 calories ( 17 ). Another study in 133,468 adults showed that each day by day serve of berries was associated with 1.1 pounds ( 0.5 kilogram ) of weight loss over a four-year period ( 18 ). Add berries to your good morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits .

Summary Berries are nutrient-dense and high in character. Studies show that eating berries may decrease calorie consumption and aid slant loss .

7. Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason. Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for burden personnel casualty ( 19, 20 ). One study in 91 corpulent adults showed that eating half a grapefruit before meals resulted in significant weight personnel casualty, compared to a command group. In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds ( 1.6 kilogram ) — about five times more than the control group ( 21 ).

In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fatty bulk by 1.1 %, increase weight loss by 7.1 % and reduce calorie intake by 20–29 % ( 22 ). Fresh grapefruit slices make a great addition to a all-around breakfast. You can besides add grapefruit to parfaits, smoothies or fruit salads. however, if you are taking any drugs make indisputable to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects ( 23 ) .

Summary Grapefruits are abject in calories, high in water and fat in fiber. Studies show that they may increase system of weights loss and reduce calorie intake and body fat .

8. Coffee

Some studies have found that your morning cup of joe could bring big weight passing benefits. Because of its caffeine content, chocolate may aid weight loss by boosting metabolism and fatty burn. According to one little analyze in eight men, caffeine pulmonary tuberculosis increased metamorphosis by 13 % and enhance fatty dislocation ( 24 ). Another survey in 58,157 adults showed that coffee bean may aid long-run slant control, as increased coffee bean inhalation was associated with less slant gain over a 12-year period ( 25 ). While chocolate may not make a balanced breakfast all on its own, you can easily pair it with your front-runner healthy breakfast foods to give your dawn meal an upgrade. fair make sure not to overdo the sugar or cream pitcher, as they add calories and negate some of coffee bean ’ s electric potential health-promoting properties .

Summary chocolate has been shown to increase metabolism and fat-burning. long-run chocolate consumption may besides aid slant control .

9. Kiwis

high in vitamin C, vitamin K and potassium, chinese gooseberry offer an impressive food visibility. They ’ rhenium besides an excellent source of fiber — barely one cup ( 177 grams ) provides up to 21 % of your daily needs ( 26 ). One learn in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupancy with food while besides decreasing body weight, body fat and shank circumference ( 15 ). What ’ s more, kiwis check a particular type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost burden loss ( 27, 28 ). They besides act as a natural laxative by stimulating the motion of your digestive tract to support regularity and avail you lose water weight temporarily ( 29 ). Sliced kiwis make a bang-up breakfast boost. You can besides add them to yogurt, smoothies or cereals .

Summary Kiwis are high in fiber, including pectin, which may reduce appetite and enhance slant personnel casualty. This green tart fruit besides acts as a natural laxative to help reduce water weight temporarily .

10. Green Tea

Take a spirit at the ingredients in about any diet pill or fat-burning supplement and there ’ s a good probability you ’ ll spot park tea. green tea has been studied extensively for its metabolism and fat-burning capacities. For case, one modest report in 23 people found that taking three capsules of green tea infusion increased adipose tissue burn by 17 % within fair 30 minutes ( 30 ). Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4 % ( 31 ). similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories ( 32 ). There are illimitable ways to enjoy green tea in the good morning. Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup .

Summary green tea and its components have been shown to increase fat burn and your number of sunburn calories, which could aid weight loss .

11. Chia Seeds

bantam but herculean, chia seeds are an excellent breakfast supplement. They ’ ra high in roughage and can absorb water to form a gel, which expands in your stomach to help keep you feeling full long ( 33 ). They ’ ra besides rich in protein, which can slow the evacuate of your digest and reduce levels of ghrelin, the hormone creditworthy for exhilarating hunger ( 34 ). One study in 11 adults found that eating chia seeds baked into egg white bread reduced both appetite and blood carbohydrate levels ( 35 ). Another 12-week analyze in 19 people showed that 35 grams of chia flour daily importantly reduced body burden and shank circumference ( 36 ). Try making a chia seeded player breakfast parfait by mixing one ounce ( 28 grams ) of chia seeds with one cup ( 245 grams ) of yogurt in a bowl or mason clash. Let the assortment soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup ( 74 grams ) of your favored berries. Chia seeds besides make a delightful and alimentary addition to tea, smoothies or nightlong oats .

Summary high in protein and character, chia seeds have been shown to increase weight unit passing, reduce appetite and stabilize rake sugar levels .

12. Oatmeal

Oatmeal is a healthy and delectable breakfast choice, particularly if you ’ re looking to lose weight. Oats are low in calories but high in roughage and protein — two nutrients that impact appetite and weight control. In finical, oats are an excellent informant of beta-glucan, a type of character shown to impact everything from immune serve to affection health ( 37 ). research shows that beta-glucan can balance blood boodle levels, working to prevent spikes and crashes that may drive up your appetite ( 38 ). One small study in 14 fleshy adults besides showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food inhalation by reducing appetite ( 39, 40 ). Try combining one cup ( 235 grams ) of cooked oatmeal with a one-half cup ( 74 grams ) of berries, one tablespoon ( 7 grams ) of land linseed and a handful of almonds for a power-packed, high-fiber morning meal .

Summary Oatmeal is low in calories but high in fiber and protein, which may help increase weight loss. It besides contains beta-glucan, which can decrease both blood sugar and appetite .

13. Flaxseeds

Flaxseeds are loaded with syrupy fiber, a type of soluble fiber that absorbs water system to form a gelatin in your gut. Studies show that soluble character is specially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid system of weights loss ( 41, 42 ). research suggests that adding linseed to your diet can have a herculean consequence on weight loss and appetite manipulate. One little discipline found that consuming a drink made with flax seeds increased feelings of comprehensiveness and reduce appetite, compared to a sugar-sweetened beverage ( 43 ). similarly, a study in 18 men showed that bread buns with lend linseed roughage suppressed appetite and enhanced comprehensiveness more than regular buns ( 44 ). Flaxseeds are versatile and easy to enjoy. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie or even blend into water to boost your fiber intake .

Summary Flaxseeds are high in soluble roughage and have been shown to increase feelings of fullness and reduce appetite .

14. Nuts

Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast. A annual study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a master group ( 45 ). Another study in 65 adults compared the effects of a low-calorie diet including three ounces ( 84 grams ) of almonds per day to a low-calorie diet including complex carbs. Both diets contained an equal sum of calories and protein. Yet, by the end of the 24-week report, those consuming almonds had lost 62 % more weight and 56 % more body adipose tissue than those consuming complex carbs ( 46 ). Keep in mind that nuts are besides very calorie-dense, so restrict your inhalation to about one ounce ( 28 grams ) at a time to keep the calories from stacking up. Mix a serve of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the adjacent level in terms of nutriment .

Summary Nuts are high in fiber, protein and healthy fats. Studies show that adding nuts to your diet may increase burden loss .

The Bottom Line

Starting your day on the veracious foot and with the right food can make a world of difference when it comes to weight loss.

Eating healthy breakfast foods can make it easier to curb cravings and stay to your system of weights passing goals. Keep in mind that following a weight personnel casualty diet doesn ’ metric ton barely end with a healthy breakfast. Be sure to fill your diet with alimentary whole foods throughout the sidereal day to optimize your health and help lose weight promptly .