The Best Breakfast Foods for Weight Loss, According to a Dietitian

 

Starting your day with healthy breakfast foods can help you save energy, control hunger, and lose weight. Research shows that people who eat breakfast regularly tend to be leaner, and people are more successful at losing weight and staying in shape when they eat breakfast. Plus, people who eat breakfast tend to consume more  important nutrients, such as fiber and vitamins (learn more about why fiber is  good for your weight and  health). 

  A healthy, balanced breakfast should provide a mix of protein, complex carbohydrates, fiber, and healthy fats to keep you full and energized for the day. 

  If you are wondering what to eat for breakfast to  lose weight, look no further. Read on to learn some of the best healthy foods to eat for breakfast to help you lose weight and why they're good for you (and get ideas for  super healthy foods to eat both). day  with this daily list of 10 healthy  superfoods).

The 5 Best Breakfast Foods to Help You Lose Weight

1. Raspberries

One cup of raspberries provides 8 grams of fiber (twice the amount found in one cup of strawberries and  the same amount in one cup of some  beans). What's so great about all of these yarns? Recent research in the Journal of Nutrition shows that eating more fiber is one way to prevent weight gain or even encourage weight loss. Over the course of a two-year study,  researchers found that increasing fiber by 8 grams per 1,000 calories resulted in a weight loss of about 4 ½ pounds.

2. Oatmeal

Does Oatmeal Help You Lose Weight? It is definitely possible! Oatmeal can help you lose weight in two ways. First, it's high in fiber and helps you feel fuller for longer. Second, a 2016 study reported that eating a breakfast of "slow-release" carbs like oatmeal or whole grains three hours before you exercise can help you burn more fat. . How? Eating "slow-release" carbs doesn't spike high blood sugar like eating refined carbs (think: white toast). In turn, insulin levels do not rise as high. Because insulin signals the body to store fat, lowering blood sugar can help you burn fat.

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3. Yogurt

A recent report published in the New England Journal of Medicine revealed which foods are linked to weight change, including the top 5 foods that promote weight loss. Yogurt is one of them! Another reason to eat yogurt: the protein  it contains can give you an extra edge if you're looking to lose weight. 

 Proteins are naturally nutritious and take longer to digest than simple carbohydrates. When people drank  whey protein smoothies, they lost about 4 more pounds  and about 1 inch  from their waistlines in 6 months and felt less hungry than those who drank the carbohydrate smoothies. Protein, including whey protein found naturally in yogurt and other dairy products, is filling and takes longer to digest than simple carbohydrates.  Save calories and added sugars by choosing plain yogurt. Add fresh fruit for extra sweetness.

4. Peanut Butter

Nuts are also high in protein and fiber that keep you fuller longer and promote weight loss. That may be because peanut butter and all nuts and nut butters provide a healthy dose of fat, fiber, and protein, all of which are satisfying nutrients. Nuts used to have a "bad" reputation for being high in calories and fat. And while nuts and nut butters are high in calories, 2 tablespoons of peanut butter have just under 200 calories, 7 grams of protein, and 2 grams of fiber. They are also rich in nutrients and help you prepare a delicious breakfast. 

 

 Try spreading a tablespoon or two of peanut butter on whole-grain toast (a "slow-release" carb) or adding nuts or nut butter to your oatmeal (a "slow-release carb") for a balanced meal.

read more 20 Foods to Eat to Help You Lose Weight

5. Eggs

One large egg contains 6 grams of protein and 72 calories. Compared to carbohydrates and fats, protein keeps you fuller for longer. One study found that people who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who ate the same number of calories from bread for breakfast.  

 And while just eating egg whites will save you  calories, you'll also lose half of your protein (about 3 grams  in the yolk), which makes eggs a great choice for breakfast or lunch. . Plus, yolks are rich in healthy nutrients, like calcium and the eye-protecting antioxidants lutein and zeaxanthin. The yolk is an important source of dietary cholesterol. But more recent studies show that dietary cholesterol is not inherently bad for heart health, and researchers suggest that eating an entire egg a day is fine for most people.