Healthy breakfast options for weight loss

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. 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. 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. But your body won't go into starvation mode, nor will it retain fat, or slow your metabolism because you skip the meal.

Many dieters skip breakfast with great success. Need a few more tips to keep your morning meal on track? Scan this list of dos and don'ts to make sure that breakfast boosts your potential for weight loss.

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Consider measuring portions. It's easy to lose track of portion control in the morning when you are rushing to get out the door. Using portion control tools like a digital scale or measuring cups may help some people reach their goals. Or keep a digital scale on the counter to measure things like cheese or meats.

Do make foods in advance. The easiest way to enjoy a stress-free breakfast is to make it at a time when you are not rushed and have it ready to go each morning. Chop fruits and veggies and keep them in single serve containers. Make the most of your liquid calories. Juice is one of the worst foods for weight loss. Because it is high in sugar and calories and provides less nutritional value than whole fruit.

Juice can also be expensive. Instead, enjoy flavored water, coffee, or tea with breakfast. Don't overuse creamer. Love creamer in your coffee? Many of us do. But we often pour flavored creamer or heavy cream into the coffee cup without really keeping track of how much we''re pouring. Do make a smart smoothie.

Smoothies can be a great breakfast solution when you are too busy for a nutritious sit-down meal. But smoothies can also be huge calorie bombs if you don't measure ingredients especially healthy but high-calorie items like almonds or peanut butter. Be mindful of what you add to the blender.

Choose a few healthy ingredients like berries, dark leafy greens, or veggies. Then add a healthy fat like a tablespoon of chia seeds, flaxseed, or almonds, and finally top it off with a low-calorie liquid. Water is a smart choice, but you can also use skim milk or low-calorie almond milk. Don't underestimate your coffee shop calories. If your healthy weight loss breakfast includes a trip to Starbucks or another coffee shop, use the online or smartphone app to calculate calories before you order.

Healthy breakfast ideas

Some coffee drinks have more calories than a full meal. If you're sick of eating the same thing every morning, use this list of recipes to come up with some fresh ideas for a healthy breakfast. Not only are they "rich in heart-healthy antioxidants, but they also provide a generous amount of satiating fiber and vitamins C and K," says Armul. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Add them to cereal, oatmeal, weight loss shakes, mash them onto peanut butter toast, or nosh on them plain.

Think of grapefruit one of the best fruits for fat loss as your breakfast appetizer. How's it work? The tangy fruit helps lower insulin, a fat-storage hormone. It's also 90 percent water, so it fills you up so you eat less, explains Bannan. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.

Sugar, per medium fruit: 19 g Fiber, per medium fruit: 4. Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on the go.

Tips, Calorie Guides, and Nutrition Advice for Your Morning Meal

Healthy carbs do exist. That is, of course, if your carbs are high in fiber and protein and low in sugar. These are the carbs that fit the bill. Fiber per cup, cooked: 4 g Protein per cup, cooked: 6 g Sugar per cup, cooked: 1. He suggests pairing oatmeal with blueberries, walnuts, and almond milk for a filling, nutrient-rich morning meal.