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15 Weight Loss Breakfast Foods That Help You Lose Weight | Eat These Foods for Breakfast to Lose Weight Faster

Need ideas for a weight loss breakfast? Combine your morning meal and try one or a few of these 15 healthy breakfast foods that will help you lose weight.
You should check your healthy breakfast whether it provides a mixture of protein, complex carbohydrates, fiber, and healthy fats to keep your day full. 

Read on to learn about some of the best healthy foods to eat for breakfast to help you lose weight.

1. Banana

High in fiber, but low in calories, bananas are a great choice for a sugary breakfast to satisfy your sweet tooth first thing in the morning.

A medium banana contains just 100 calories, yet 3 grams of dietary fiber packed - up to 12% of your daily fiber needed in one shot.

Fiber helps slow down your stomach to prevent cravings and makes you feel full longer.

Many studies have found that increasing the intake of fiber from fruits and vegetables reduces your weight.

Immature Bananas are a good source of resistant starch. It does not digest your stomach and small intestine.

Research suggests that resistant starch can help reduce food intake and reduce abdominal fat.

We can enjoy Bananas Alone or as a topping for sliced yogurt, cheese or oatmeal. You can also add green bananas to your morning smoothie for a hearty dose of resistant starch.

2. Avocado

Avocados are a unique and delicious fruit.

Most people consider avocado healthy because they are rich in nutrients and healthy fats, which are good for weight loss.

Avocados are a great source of many vitamins, minerals, healthy fats, and fiber. 3.5 ounces (100 grams), or about half an avocado, contains about 160 calories. Although avocados are technically a source of fat for nutrition.

According to a study by the nutritional patterns of Americans, 'People who eat avocado have a lower risk of metabolic syndrome and lower body weight than those who do not eat avocado.'

Avocados can be part of an effective weight-loss diet as long as you eat them in large amounts.

3.  Nuts

Nuts provide the right balance of fiber, protein, and heart-healthy fats, making them worthy of any breakfast.

A one-year study of 169 people showed that adding nuts to the Mediterranean diet reduced waist circumference compared to a control group.

Another study of 65 adults compared the effect of a low-calorie diet to a three-ounce (84 grams) Almond per day low-calorie diet, including complex carbs.

Both diets contain equal amounts of calories and protein. By the end of the 24-week study, almond eaters had lost 62% more weight and 56% more body fat than those who consumed complex carbs.

Keep in mind that nuts are very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from piling up.

Serve nuts with yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.

[This may help you: " 5 Meals A Day" Is it Preferable?]

4. Kiwi

High in vitamin C, vitamin K and potassium, kiwi provides an impressive nutrient profile.

They are also an excellent source of fiber - just one cup (177 grams) provides up to 21% of your daily needs.

A study of 122 women showed that a high-fiber, calorie-restricted diet with reduced body weight, body fat, and waist circumference was effective in reducing hunger and eating with food.

Also, kiwi contains a specific fiber called pectin, which shows an increase in feelings of fullness, reduce hunger and promote weight loss.

More acts as a natural laxative by stimulating the movement of your digestive system to support regularity and help you lose the weight of water temporarily.

Sliced kiwi promotes a great breakfast. You can also mix them in Curd, smoothie or cereal.

5. Coffee

Some studies have found that the juice of your morning cup can bring great benefits of weight loss.

Because of its caffeine content, coffee can aid in weight loss by promoting metabolism and fat burning.

According to a small study of eight men, caffeine consumption increased metabolism by 13% and increased fat breakdown.

Another study of 58,157 adults showed that coffee may help with long-term weight control, as they associated coffee intake with reduced weight gain over 12 years.

Although coffee cannot make a balanced breakfast, on its own, you can easily combine it with your favorite healthy breakfast foods to give your morning meal an upgrade.

Just make sure not to overdose on sugar or creamer, as they add calories and negate some potential health-promoting properties of coffee.

6. Oatmeal


Oatmeal is a healthy and delicious breakfast option, especially if you want to lose weight.

Oats are low in calories but high in fiber and protein - two nutrients that affect appetite and weight control.

In particular, oats are an excellent source of beta-gluten, a fiber that affects everything from immune function to heart health that suggests that beta-gluten can balance blood sugar levels and work to prevent spikes and crashes that can increase your appetite.

A small study of 34 overweight adults also showed that high amounts of beta-gluten led to high levels of peptide YY, a hormone that regulates food intake by decreasing appetite.

Try mixing one cup (235 grams) of cooked oatmeal with one and a half cups (74 grams) of berries, one tablespoon (7 grams) and a handful of almonds with power-packed, high-fiber morning food.

7. Green Tea

Green Tea
We have extensively studied green tea for its metabolism and fat burning capacity.

For example, a small study of 45 people found that taking three capsules of Green Tea Extract increased fat burning by 17% within just 30 minutes.

Another study of 10 adults showed that green tea extract increased metabolism and increased calorie burning by 4% over 24 hours.

Similarly, a study of 55 adults found that consuming a drink containing caffeine, calcium, and certain compounds found in green tea three times a day for three days increased the number of calories by 106 calories per day.

To bring a delicious twist to your cup, try adding a squeeze of lemon, a drop of honey, or your tea with ginger or mint.

8. Grapes

Grapes are a popular component of many diets and weight loss programs - and for good reason.

Besides being low in calories, grapes have high amounts of water and fiber - both of which can be beneficial for weight loss.

A study in 91 obese adults showed that eating half a grapefruit before meals led to significant weight loss compared to a control group.

In the 12-week study, participants who ate grapes lost an average of 3.5 pounds (1.6 kg) - almost five times more than the control group.

In a 92-person study, consuming grapefruit or grapefruit juice before meals for 12 weeks and pairing it with a low-calorie diet, a 1.1% decrease in body fat mass, a 7.1% increase in weight, and 2029 up to low-calorie intake.

Slices of fresh grapes make a great addition to a well-rounded breakfast. You can also add grapes to a parfait, smoothie or fruit salad.

However, if you are taking any medicine, then consult your doctor or pharmacist before eating grapes. Some drugs may interact with grapes, possibly causing some adverse effects.

9. Yogurt

Creamy, delicious and satisfying, yogurt makes an excellent diet for weight loss.

In particular, Greek yogurt gives a hearty portion of protein to every serving, making it an ideal weight loss breakfast food.

A study of 60 women found that eating high-protein yogurt as a snack decreased appetite levels and reduced 100 calories later in the day compared to unhealthy snacks such as chocolate and crackers.

Another study of 8,516 people showed that people who ate at least seven servings of yogurt every week had a lower risk of being overweight or obese than those who did not consume yogurt regularly.

For a nutritious breakfast try combining a cup (285 grams) of Greek yogurt with some mixed fruits, chia seeds or wheat germ.

10. Smoothie

Not only is Smoothie a quick and easy way to get a concentrated dose of nutrients, but they also double as a convenient breakfast item that can speed up weight loss.

Since you can customize your ingredients, you can tailor your drinks to meet your personal preferences.

Filling your smoothies with veggies and low-calorie fruits can increase fiber intake, which will help you feel fuller for longer.

Throw off some high-protein ingredients such as nuts, seeds, or protein powders to boost feelings of fullness and fight cravings.

However, keep in mind that Smoothie can quickly turn into a calorie bomb if you exceed a high-calorie content.

For an easy weight loss smoothie, combine a cup (240 ml) 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 morning to cope with snacking and coating.

11. Chia Seeds

Chia Seeds
Chia Seeds
Small but powerful, chia seeds are an excellent breakfast supplement.

They are high in fiber and can absorb water to form a gel which circulates in your stomach which helps you feel fuller for longer.

They are also rich in protein, which can empty your stomach and reduce the level of hormones responsible for reducing hunger.

A study of 31 adults found that eating cooked chia seeds in white bread reduces both hunger and blood sugar levels.

Another 12-week study of 72 people showed that 40 grams of chia flour daily reduced body weight and waist circumference.

Try making a Chia Seed Breakfast Parfait by mixing one ounce (30 grams) of Chia Seeds with a cup (246 grams) of yogurt in a bowl or mason jar.

Soak the mixture for about 30 minutes to allow the seeds to swell, then top it off with one-half cup (75 grams) of your favorite berries.

Chia seeds also make a delicious and nutritious addition to tea, smoothies, and oats overnight.

12. Berries

Berry varieties such as strawberries, blueberries, blackberries, and raspberries are all nutrient-dense, meaning they are low in calories but packed with essential nutrients.

Besides providing many important vitamins and minerals, berries are rich in fiber, which can reduce appetite and food intake.

A study of 41 women found that swapping a high-sugar afternoon snack for a serving of mixed berries resulted in a subsequent decrease in calories by an average of 133 calories.

Another study of 133,468 adults showed that each daily serving of berries was associated with a weight loss of 1.1 pounds (0.5 kg) over four years.

Add berries to your morning smoothie, oatmeal or yogurt to reap the benefits of your unique weight loss.

13. Eggs

Rich in protein and important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.

Thanks to their high protein content, eggs can lose weight when eaten with breakfast to lose weight.

For example, a study of 55 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day compared to eating a bagel.

Similarly, another study of 182 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% reduction in waist circumference over eight weeks.

There are many ways to enjoy your eggs, from boiled to linen-side-up.

Try to cook two or three eggs for a nutritious and delicious breakfast, then serve them with your favorite vegetables.

14. Wheat germ

Wheat Germ
Wheat Kernel
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium.

It is also high in fiber, boasting about 4 grams of fiber in every 1-ounce (28-gram) serving.

Studies show that increasing your fiber intake from cereal grains can cause weight loss.

In one study, eating high-fiber grains was effective at reducing appetite and food intake, and help stabilizes blood sugar after meals.

Another study followed over 28,500 men over eight years and found that a higher intake of grain fiber was associated had a lower risk of weight gain.

Try using wheat germ as a topping for a bowl of oatmeal, smoothie or yogurt, to add a little crunch and some extra fiber to your breakfast.

15. Peanut Butter

Peanut Butter
Peanut Butter
Whether you like a creamy or chunky version of peanut butter is probably not the first thing you're trying to lose weight for. Although it is high in protein, peanut butter is also high in fat content, packing around 100 calories in every spoon.

If you want to lose weight, it is best to choose a natural, organic peanut butter brand. Read the nutrition label to find the lowest amount of sodium and added sugar.

Peanut butter helps you recover after a workout. It is high in protein, which you need to boost recovery when it is tough in the gym.

It may reduce your risk of diabetes. Because of the low glycemic score of peanuts, regularly consuming peanuts can help to keep blood sugar stable and reduce your risk of diabetes.

It can also reduce your heart disease and other major causes of death. As noted above, a large, multi-year study of dietary habits found that walnut intake has contrasted with heart disease, cancer, and respiratory disease.


Start your day with the right foot and you can make a world of difference if you lose weight with the right food.

Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals.

Keep in mind that following a weight-loss diet does not end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help you lose weight quickly.

15 Weight Loss Breakfast Foods That Help You Lose Weight | Eat These Foods for Breakfast to Lose Weight Faster 15 Weight Loss Breakfast Foods That Help You Lose Weight | Eat These Foods for Breakfast to Lose Weight Faster Reviewed by Admin on August 14, 2019 Rating: 5

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