Choosing the right breakfast to start your morning can be tricky, especially if you don’t know what healthy breakfast to reach. And while it’s convenient to grab something on the go, or even skip the meal altogether, these factors can be obstacles to your goal of trying to lose weight. However, many dietitians say breakfast is essential weight loss foodso it is important that you try to add it to your day.
If you don’t know what to do in the morning, we talk to members of our board of medical experts, The twins of nutrition, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, to bring us some healthy and nutritious options to help you start your weight loss journey. Then for more helpful tips, check out these 25 Healthy Breakfast Habits to Boost Weight Loss.
Thanks to Greek yogurt, eggs, and low-fat cottage cheese or ricotta, this breakfast brings out all the high in protein stops to boost weight loss.
“Get the right protein helps control appetite by balancing hormones,” say The Nutrition Twins. “Whole wheat flour and wild blueberries add fiber for even more lasting compliance.
An added bonus is that nature blueberries pack antioxidants that play a crucial role in the battle against inflammation, something that hinders weight loss, the Nutrition Twins note.
In most cases, pancakes can provide more calories than you need while eating breakfast and lunch combined. However, these particular pancakes serve up the ideal weight loss macronutrients packed with protein and satiating fat.
Get our recipe for Protein-Packed Ricotta Lemon Blueberry Pancakes.
This breakfast is key to keeping you full with few calories. A big part of boosting your weight loss is preventing hunger (and the overfeeding that goes with it) with minimal calories.
So what is the “most satisfying weight loss breakfast”? It’s only 4 ingredients; cinnamon, berries, whole grains and eggs!
“The blend of naturally sweet cinnamon, which has been shown to reduce body weight and abdominal fat, helping to prevent obesity—[as well as] low-calorie, antioxidant-rich berries, which have been shown to be a possible treatment for obesity-induced inflammation: They provide sweetness without the need for sugar that promotes inflammation and hinders weight loss,” say The Nutrition Twins.
Breakfast also includes whole grains that satisfy carbohydrate cravings without going overboard on calories, and protein-packed eggs that contribute to the satiety benefits.
A study in European Journal of Clinical Nutrition it even showed that when subjects ate eggs for breakfast (compared to equal-calorie breakfasts containing cereal or croissants), they ate fewer calories throughout the day. Additionally, studies have found that breakfasts that include eggs can help curb hunger for 24 hours.
Get the recipe from The twins of nutrition.
Who said you couldn’t have “dessert” for breakfast? Any breakfast that’s nutritious and healthy, yet feels like a decadent dessert, immediately has an edge in the weight loss department. This sweet and creamy breakfast that feels like a treat won’t let your taste buds wander. It also helps prevent deprivation that leads to abandoning the path of healthy eating.
“Yogurt consumption is associated with smaller waists, lower body weight, body fat, and body mass indexsays The Nutrition Twins. “Greek yogurt has added protein for an added satisfaction benefit.”
Also, with three different types of berries in this breakfast, it helps fight obesity as it Larger amounts of fruit have been found to reduce weight. and promoting a healthy lifestyle, including increasing physical activity and reducing sugar and fat intake.
Get our recipe for Healthy Yogurt Parfait with Fruit and Granola.
This recipe really helps to execute the weight loss goal as it is the perfect recipe for those who are in a hurry.
“Many would-be weight losers get derailed when they’re in a rush at breakfast and quickly choose a fast-food, fat, calorie-bomb breakfast,” says The Nutrition Twins. “This throw in the blender and voila recipe has all the ingredients to get you ready to kick off your weight loss day with a bang.”
The shake contains a high ratio of protein to calories, which means it gives you a lot of satisfaction and satiety for a relatively small amount of calories. It is rich in water and potassium to help restore normal fluid balance and helps eliminate any bloating from excess salt or sugar.
The antioxidant cyanidin-3-glucoside (C3G) from blueberries, a phytochemical that has been shown to decrease appetite while improve fat metabolism–Decreases hunger by increasing leptin, the hormone that helps regulate energy balance by inhibiting hunger. In doing so, it also increases adiponectin, a hormone released by fat tissue that helps with insulin sensitivity and inflammation.
The Nutrition Twins also recommend adding a generous amount of lemon because it contains powerful polyphenols, micronutrients naturally found in plants, that can help suppress the accumulation of body fat and prevent obesity.
Get the recipe from The twins of nutrition.
Another great breakfast for weight loss, each serving calls for two whole eggs, which ranks very highly on The Satiety Index List, a tool that ranks different foods based on their ability to satisfy hunger.
“The less hungry you are, the less likely you are to overeat, making it easier to lose weight,” say The Nutrition Twins.
They also point out that the amino acid asparagine in asparagus acts as a natural diuretic, a water pill that will immediately help you lose excess water and bloating.
Salmon is a fatty fish rich in omega-3 that fights inflammation that promotes obesity and may have added benefits for weight loss and belly fat removal.
“Replace smoked salmon with fresh salmon to reduce carcinogens as well as sodium, which can contribute to water weight gain,” says The Nutrition Twins.
Get our recipe for Healthy Scrambled Eggs with Salmon, Asparagus, and Goat Cheese.
