Now it's time to choose the best breakfast foods to help you lose weight. Nutritional quality matters at every meal, but it is especially important in the morning when you are trying to slim down. Nutritional experts have found that people who choose starchy or sugary foods in the morning are very likely to get hunger cravings and make poor food choices in the 10 am to 12 pm time frame as a result. For example, how many times have you grabbed a bagel or a muffin for breakfast, only to be craving a coffee drink or a soda later in the morning?
To avoid this very common pitfall, choose quality calories for your morning meal. Find foods that provide fiber and protein because these nutrients help you to feel full longer. Foods with fat are also satisfying and filling, but they can also make you feel heavy and tired. Of course, choosing quality calories doesn't mean you have to give up your favorite foods.
It just means that you have to make a few healthy adjustments. Healthy Weight Loss Breakfast Swaps. If you love bagels , keep them on the menu. But choose a whole grain bagel, and top it with salmon and a small amount of cream cheese. You can even scoop out the bready middle to reduce calories and carbohydrates. Enjoy the bagel with a handful of fiber-rich, low-calorie, and naturally sweet raspberries. If you love oatmeal , keep eating it! But avoid the single-serve flavored oatmeal packets.
While these are good for portion control, they often contain added sugar. Instead, make your own batch of rolled oats or steel-cut oatmeal ahead of time. You can even make a week's worth, store it in the fridge and have it ready to microwave in single serve containers. Top the grains with fresh blueberries, chopped almonds, or even sliced apple to get the savory flavor or sweetness that you desire. Are you a bacon and eggs eater in the morning? You're not alone. You don't have to ditch this routine, but to keep the fat and calories under control, you may want to employ a few savvy cooking tips.
For example, make your egg s in a non-stick skillet with no added fat. You can also blend whole eggs with egg whites to cut fat and calories. Turkey bacon is sometimes but not always lower in fat and calories than traditional pork bacon.
20 Best Breakfasts for Weight Loss
Or enjoy your eggs with a slice of ham. And what if you are a cereal lover? Many cereals provide a healthy dose of good nutrition—especially those that are made with whole grains. The key is to keep an eye on portion control. Measure your cereal, keeping in mind that a single serving is usually one cup. Then add milk or a plant-based milk alternative and finish the bowl without pouring more cereal in to "use up" the remaining milk.
So now that you know what to eat and how much of it to eat, it's time to address a few myths about a healthy weight loss breakfast. Unfortunately, there are common misconceptions about breakfast that can easily derail your diet. See if you've fallen for any of these trendy but faulty headlines.
Breakfast is the most important meal of the day. All meals matter. It's your total nutrition throughout the day that impacts your health and weight loss success. Eating breakfast boosts your metabolism.
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We all burn calories when we eat, it's a phenomenon called the thermic effect of food. Our bodies require energy to process food. But breakfast doesn't have any greater effect on your metabolism than any other meal. Skipping breakfast can make your body go into starvation mode. It would make sense that breaking the fast in the morning is good for your body.
Per serving: cal, 5. These potato fritters kick it up a notch by adding some zucchini into the mix. Zucchinis are full of soluble and insoluble fiber, which make them a good choice for improving digestion and aiding the growth of healthy gut bacteria. Per serving: 94 cal, 4 g fat, 11 g carbs, 5 g protein, 1 g fiber.
Choose your bagel this recipe uses whole wheat and toast it, while frying your egg in its center hole. Sounds tough, but it's really not. Plus the end result is totally worth it. Per serving: cal, 19 g fat, 28 g carbs, 0 g protein, 6 g fiber. Chickpeas, the special ingredient in this dish, are great for curbing your appetite for longer, since they're full of fiber and high in protein.
Though the hash is tasty enough to eat on its own, you can def grab some pita, too. Per serving: cal, 21 g fat, 32 g carbs, 15 g protein, 9 g fiber. These oatmeal cups are so tasty you'll want to keep a stash on hand, and you can since they're freezer-friendly. So go ahead and prep a bunch of these ahead of time, warm them up when you're ready to eat, and have them with a scoop of your favorite nut butter. Per serving: cal, 7 g fat, A protein-packed burrito for breakfast?
5 Minute Easy Breakfast For Weight Loss • The Body Bulletin
Count me in. These are a meatless twist made with black beans, sweet potatoes and avocado, wrapped in a whole-wheat tortilla. A pizza but with zucchini as the crust. Trust me, it works. It has a semi-crunchy texture reminiscent of that of an actual pizza crust made of dough. Per serving: cal, 2 g sat fat, 11 g carbs, 8 g protein, 2 g fiber.
Think of these as tortillas made with eggs instead of flour. You can fill these wraps with anything you want, from black beans to spinach and feta. So basically you can use these to create endless dishes. Per serving: 70 cal, 20 g sat fat, 0 g carbs, 24 g protein, 0 g fiber.
Egg, Tomato, and Scallion Sandwich
This recipe calls for making your own breakfast sausage, which, tbh, is a more nutritious choice than opting for the store-bought kind, since you'll know just how much sodium is going into it. Per serving: cal, 13 g sat fat, 24 g carbs, 25 g protein, 5 g fiber. Take out your muffin tins because you'll need them for this breakfast. To make these muffins, you'll combine and bake some eggs, sausage and really any veggies you have on hand, though this particular recipe adds in onions and peppers.
Per serving: cal, 17 g fat, 10 g carbs, 14 g protein, 2 g fiber. You could have a boring cup of Greek yogurt topped with fruit for breakfast or you can have this berry fruit pizza instead—Greek yogurt and fruit still required. To make it, you'll bake up a shortbread crust, slather it with yogurt, and top it with your favorite berries. Per serving: cal, 13 g fat, 12 g carbs, 5 g protein, 3 g fiber. Dessert and breakfast don't have to be polar opposites. This crepes cake is a tasty breakfast option that calls for sweet strawberries.
Good thing strawberries are full of of vitamin C and antioxidants like manganese. These pancake skewers are a great way to practice portion control. Their star ingredients are hazelnut meal, bananas and chocolate—a flavor combo that can't be beat. Perfect for people watching their calorie intake, this dish combines baked eggs with your favorite greens. You can always sub the spinach in the directions for kale or Swiss chard.
Per serving: cal, 10 g fat, 3 g carbs, 12 g protein, 1 g fiber. This dish is technically called a breakfast bowl, but tbh you can probably snack on it all day. To make your hummus bowl, you'll need veggies, a healthy grain like quinoa, sunflower seeds and your favorite kind of hummus. Per serving: cal, 18 g fat, 34 g carbs, 14 g protein, 5 g fiber. Avocado toast is hard enough to pass up on its own.
This recipe makes it that much harder.
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It adds extra protein for a tasty twist. In addition to mashing up avocado for the spread, you'll also create a white bean mixture to throw on it as well. Per serving: cal, 5 g fat, 19 g carbs, 6 g protein, 5 g fiber. The applesauce is the key ingredient in this recipe, of course, but you can customize your muffins by mixing in other ingredients, like raisins, walnuts or shredded coconut. Per serving: 84 cal, 0.