Even if you’re trying to cut calories to lose weight, that doesn’t mean breakfast has to be a measly, dry piece of toast and a hard-boiled egg.
Instead, you should break the overnight fast with a hearty meal that will fill you up and fuel your day.
Breakfast is a huge part of weight loss. It’s the first meal of the day and can dictate not only your nutrition for the rest of the day but also the trajectory of your entire weight loss journey. Even if you don’t love eating first thing in the morning or it’s hard to come up with healthy breakfast ideas, fueling up in the a.m. is a vital part of weight loss. If you tend to skip it, you’re already setting yourself back.
Don’t Miss: Healthy Breakfast Recipes to Help You Lose Weight
What not to eat for breakfast
If you’re trying to lose weight, it’s best to steer clear of heavy, refined carbohydrates, especially first thing in the morning. Baked goods like donuts, muffins, and scones are high in sugar, bad fats, and overall calories, Zumpano says.
“Also, if you start your day off with something sweet, you’re more likely to crave sweets all day,” she says. “Sugar is very addicting and difficult to control.”
Speaking of sugar, don’t forget about your drinks. Orange juice and sugary coffee creamers can set you back a lot of calories and sugar. Avoid them, or make sure you factor them into your daily plan.
How much should you eat at breakfast if you’re trying to lose weight?
Your breakfast should contain at least 25 grams of protein if you are looking to feel and stay full until lunchtime, Starting the day with a carbohydrate-dense meal may fill you in the short term, but without adequate fat and protein, you will likely end up eating more over the day.
Everyone’s individual caloric needs are different, so talk to a dietitian to determine what’s right for your body, activity level, and goals. As a general recommendation, Tafur ballparks it at around 400 to 500 calories. “This amount allows for enough food to prevent unnecessary snacking or grazing throughout the day,” she says.
The 5 Best Breakfast Foods to Help You Lose Weight
01. Raspberries
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 one 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. Throughout 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.
02. Egg, Tomato, And Scallion Sandwich
Want a morning egg sandwich, but a BLT doesn’t quite fit into your diet? Sub it with this egg, tomato, and scallion sandwich. It’s just as tasty and super easy to make. Plus, you’ll get some protein bright and early.
Per serving: 213 cal, 9.5 g fat, 21 g carbs, 13.5 g protein, 5.5 g fiber
03. Oatmeal
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 2016 study reported that eating a breakfast made with “slow-release” carbohydrates such as oatmeal or bran cereal three 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.
04 Avocados
Avocados make for a great fat-loss breakfast as they’re rich in mono-unsaturated fats that can be used as fuel especially if you’re working out first thing in the morning. They’re also low in carbs and a good source of protein, filling you up and energizing the body,’ says nutritional therapist and chef Christine Bailey. Why not try smashed on wholemeal toast or thinly sliced with spinach and scrambled eggs?
05 Scrambled tofu
Again, not your standard breakfast option, but a great vegan alternative to eggs that is still high in protein and therefore great for weight loss. ‘Tofu is low in calories and contains around 12.5g of protein per 100gr, Plus, protein plays a role in maintaining satiety and stabilizing blood sugar levels across the morning to keep helping those cravings at bay. Win, win.
