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Top 10 Breakfasts That Help You Lose Weight and the Science Behind Them

Breakfast is the most important meal of the day and kickstarts your metabolism. However, if you’re on a diet and thinking of skipping breakfast to lose weight, then let’s tell you that it isn’t a good idea.

Rather you can eat the low-carb, whole-wheat breakfast which is low on calories and high on proteins. So, in this article we’ll see 10 best breakfasts that help to lose weight.

“Breakfast is the most important meal of the day”

What Foods to Avoid for Breakfast to Lose Weight?

First, let’s talk about the foods you need to completely forget about.

 High Calorie Food

According to a study, when dieters upped their protein by 15%, they ate up to 441 less calories per day. So, in order to lose weight, you should reduce calorie intake at breakfast time and load up on proteins.

Sugary Food

If you’re drinking canned juices for breakfast, then let’s tell you that it isn’t good for your health. A glass of juice normally contains a lot of sugar, more than 100 calories and very less nutritional value. Instead, eat a whole fruit.

What Foods to Eat for Breakfast to Lose Weight?

Let’s take a look into some yummy breakfasts that will help you to lose weight.

1. Oatmeal With Apples, Berries, Peanut Butter and Flax Seeds

Oatmeal is a very popular breakfast food and a great source to fuel your body with complex carbohydrates and fiber. It is quite easy to make. Besides, you can make it healthier and more effective by adding a tablespoon of peanut butter or slices of apples, and topping it with some berries or flaxseeds.

A bowl of oatmeal with some add-ons will give you energy throughout the day. However, such a nutrient-rich morning meal contains naturally occurring chemicals that aid weight loss, reduce the risk of heart disease, and prevent diabetes.

2. Smoked Salmon With Avocado and Herbs

On Sunday mornings, you can treat yourself with 2 ounces of smoked salmon on a whole-wheat toast. This will give you a healthy dose of omega-3 fatty acids and proteins. To make it more delicious, you can also have smashed avocados or beet fritters with it and dress it with some herbs like parsley.

Avocados will provide you with almost 20 different vitamins and minerals and they also contain oleic fatty acids – great for reducing the abdominal fat.

However, if you’ve got some leftovers of grilled salmon, utilize them in the morning. Sauté some vegetables with it and turn the leftovers into a quick superfood meal that will keep you energized all morning long.

3. Chicken Breast With Some Veggies 

Chicken is not one of the famous breakfast foods, but on some mornings, you can go for it when you may not feel like eating eggs or yogurt. Just cook some chicken breast fillet with salt,  pepper, and lime seasoning and you’re good to go. You can also have plenty of fiber-rich veggies, like radish, broccoli or avocado salsa, by its side.

This healthy meal is perfect to spice up your breakfast and is rich in lean protein and fiber. Although it has low calories, it will keep you full and energized for several hours. Not only this, the vegetables will help in weight loss by boosting your metabolism.

4. Greek Yogurt With Berries and Cinnamon

Greek yogurt is one of the most diet-friendly foods you can eat. It contains good bacteria that helps in the digestion of fiber and fatty acids. Not only this, it also has a diverse supply of good microbes that helps in weight loss by reducing inflammatory compounds.

To avoid added sugars, it’s better to use plain yogurt instead of flavored one. Moreover, to satisfy your taste buds you can add oats, nuts, berries and cinnamon to it.

These add-ons will make it healthier and aid in weight loss, as these ingredients contain antioxidants and some compounds that ward off the accumulation of fat.

5. Almond Butter Toast With Bananas

Are you not in the mood of cooking and want something instant for breakfast? Well, all you need is whole-wheat toasts, almond butter or any kind of nut butter and bananas. Smear some almond butter on the wholegrain toast then add slices of banana on top of it, and here you go – a healthy breakfast is ready.

You should, always, include nuts in your diet plan. Nuts are loaded with omega-3s, proteins, and anti-inflammatory polyphenols that will help you to lose weight. Besides, this morning meal is low on calories too.

6. Whole Wheat Pancakes With Berries, Mint, Walnuts, and Yogurt

Pancakes, in breakfast, are enjoyed by every age group. If you are craving for some, but following a strict diet plan, then what should you do?

Instead of making the high calorie flour pancakes, you can switch to whole wheat pancakes. Moreover, to make them more fun and tastier, top them with berries, mint, walnuts, and yogurt. These toppings include antioxidants and will provide you with a generous amount of proteins, vitamins, anti-inflammatory polyphenols, and satiating fiber.

However, it is a fantastic breakfast that assists weight loss and stops fat forming.

7. Huevos Rancheros With Black Beans and Avocado Salsa

You’ve often seen this fancy breakfast dish on restaurant menus. Well, the good news is: you can make it at home in just 10 minutes, it will save your money too. However, you can add black beans and avocado to it – this will help you to lose a lot of weight and keep your tummy full for hours.

Huevos rancheros is rich in protein as it contains beans and eggs. Beans are notorious for fighting belly fat, and studies have shown that they can reduce belly fat by 3.7% over 5 years, if consumed daily. Whereas, avocado also helps in burning fats.

8. Ground Turkey and Egg Hash With Sweet Potatoes

 Are you bored of eating the same eggs daily? Let’s spice them up! Add 4 oz finely chopped turkey breast to your eggs, along with onions, mushrooms, bell peppers, and sweet potatoes.

This dish will not only tempt your taste buds but also give you a good deal of proteins. Moreover, turkey meat is a prime source of DHA omega 3 fatty acids, which have been shown to prevent fat cells from growing and improve brain function and mood.

9. Almond, Blueberry, Cinnamon Skillet Granola

A bowl of granola with nuts, fruits, and flaxseeds is one of the finest breakfast cereals you can have. It’s a nutrient-filled bowl that will keep you full for longer.

You can also add almond butter which is high in fiber, protein, antioxidants, and monounsaturated fats and contains less calories. Various studies prove that people who eat nuts are less likely to become overweight than those who avoid them.

Whereas, cinnamon prevents the accumulation of fats and can help with high blood sugars and blood pressure. However, you can also use chia seeds instead of flaxseeds. Chia seeds are known for containing soluble fiber that forms a gel in the stomach and decrease overall calorie consumption.

10. Egg and Tomato Sandwich With Herbs

Certainly, you don’t want to eat fast food as the first thing when you wake up. So, to satisfy your junk food cravings you can make egg and tomato sandwiches at home. But remember to use whole-wheat buns.

Also, you can add jalapenos and season the egg and tomato slices with salt, pepper and herbs. A recent study says that in spite of adding the taste, pepper also has the ability to block the formation of new fat cells and reduce waist size and cholesterol levels. Whereas, jalapenos can rev the metabolism and promote satiety.

Final Thoughts

You must stick to a reduced calorie diet in order to lose weight. However, all of these breakfasts are healthy, low in calories and rich in proteins. They will satisfy your taste buds and aid in weight loss.

Not only you but your kids will also enjoy such nutrient-filled breakfast. And it’s super healthy for the growing kids too.

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