10 Weight loss breakfast ideas 2022:Breakfast can set the tone for the rest of your day when you’re trying to lose weight.
Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.
Filling up on the right foods, on the other hand, can curb cravings and keep you feeling full until lunchtime, minimising snacking and easing weight loss.
Here are 10 healthy breakfast foods that can help you lose weight.
Eggs
Eggs are a true nutritional powerhouse, high in protein and high in important vitamins and minerals like selenium and riboflavin.
Eggs, due to their high protein content, may reduce appetite when eaten with breakfast, resulting in significant weight loss.
One study of 30 overweight women, for example, found that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day when compared to eating a bagel.
Over an eight-week period, another study of 152 adults found that replacing a bagel breakfast with eggs resulted in 65 percent more weight loss and a 34 percent greater decrease in waist circumference.
There are numerous ways to prepare eggs, ranging from boiled to scrambled to sunny-side-up.
For a nutritious and delicious breakfast, cook two or three eggs any style and combine them with a serving of your favourite vegetables.
Wheat Germ
Wheat germ is a component of the wheat kernel that is high in vitamins and minerals such as manganese, thiamine, and selenium.
It’s also high in fibre, with nearly 4 grammes per 1-ounce (28-gram) serving (4).
According to research, increasing your fibre intake from cereal grains may help you lose weight.
In one study, eating a high-fibre cereal reduced appetite and food intake while also helping to stabilise blood sugar after a meal.
Another study, which followed over 27,000 men for eight years, discovered that consuming more cereal fibre was associated with a lower risk of weight gain.
Use wheat germ as a topping for oatmeal, smoothies, or yoghurt bowls to add crunch and fibre to your breakfast.
Bananas
Bananas, which are high in fibre but low in calories, are a great alternative to sugary breakfast cereals for satisfying your sweet tooth first thing in the morning.
One medium banana contains just over 100 calories and 3 grammes of dietary fibre, providing up to 12% of your daily fibre needs in one serving (7).
Fibre slows stomach emptying, reducing cravings and keeping you feeling fuller for longer.
Increasing your fibre intake from fruits and vegetables has been linked to increased weight loss in multiple studies.
Unripe bananas are also high in resistant starch, a type of starch that your stomach and small intestine do not digest.
According to research, resistant starch may help reduce food intake and belly fat.
Bananas can be eaten on their own or as a topping for yoghurt, cottage cheese, or oatmeal. Unripe, green bananas can also be added to your morning smoothie for a healthy dose of resistant starch.
Yogurt
Yogurt, which is creamy, delicious, and filling, is an excellent addition to any weight loss diet.
Greek yoghurt, in particular, contains a substantial amount of protein in each serving, making it an ideal weight loss breakfast food.
One study of 20 women discovered that eating high-protein yoghurt as a snack reduced hunger and reduced food intake by 100 calories later in the day when compared to unhealthy snacks like chocolate and crackers.
Another study of 8,516 people found that those who consumed at least seven servings of yoghurt per week had a lower risk of being overweight or obese than those who did not.
Combine one cup (285 grammes) of Greek yoghurt with some mixed fruit and chia seeds.
Smoothies
Smoothies are not only a quick and easy way to get a concentrated dose of nutrients, but they also serve as a convenient breakfast item that can help with weight loss.
You can tailor your drink to your personal preferences because you can customise your ingredients.
Filling your smoothies with vegetables and low-calorie fruits can help you feel fuller for longer.
Add some high-protein ingredients, such as nuts, seeds, or protein powder, to promote feelings of fullness and combat cravings.
However, if you overdo the high-calorie ingredients, smoothies can quickly turn into calorie bombs.
Blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grammes) of chia seeds, and one cup (144 grammes) of strawberries to make an easy weight loss smoothie.
Consume your smoothie throughout the morning to help you resist snacking and fight cravings.
Berries
Strawberries, blueberries, blackberries, and raspberries are all extremely nutrient-dense, which means they’re low in calories but high in essential nutrients.
Berries, in addition to providing many important vitamins and minerals, are high in fibre, which may help to reduce hunger and food intake.
In fact, one 12-woman study discovered that substituting a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories.
Another study of 133,468 adults found that eating berries every day resulted in 1.1 pounds (0.5 kg) of weight loss over a four-year period.
To reap the benefits of berries’ unique weight-loss properties, incorporate them into your morning smoothie, oatmeal, or yoghurt.
Coffee
According to some studies, your morning cup of joe may help you lose weight.
Coffee’s caffeine content may help with weight loss by increasing metabolism and fat burning.
Caffeine consumption increased metabolism by 13% and improved fat breakdown in one small study of eight men.
Another study involving 58,157 adults found that increased coffee consumption was associated with less weight gain over a 12-year period.
While coffee does not constitute a complete breakfast, you can easily supplement it with your favourite healthy breakfast foods to improve your morning meal.
Just be careful not to take overdoes the sugar or creamer, as they add calories and cancel out some of the coffee’s potential health benefits.
Kiwis
Kiwis have an impressive nutrient profile, being high in vitamin C, vitamin K, and potassium.
They’re also high in fibre, with just one cup (177 grammes) providing up to 21% of your daily requirements.
One study of 83 women found that a high-fibre, calorie-restricted diet reduced appetite and food preoccupation while also lowering body weight, body fat, and waist circumference.
Furthermore, kiwis contain a type of fibre known as pectin, which has been shown to increase feelings of fullness, decrease appetite, and promote weight loss.
They also act as a natural laxative by stimulating digestive tract movement, which promotes regularity.
Sliced kiwis are an excellent breakfast addition. They can also be mixed into yoghurt, smoothies, or cereal.
Green Tea
Take a look at the ingredients in almost any diet pill or fat-burning supplement, and you’re bound to find green tea.
Green tea has been extensively researched for its metabolism and fat-burning abilities.
For example, a small study of 23 people discovered that taking three capsules of green tea extract increased fat burning by 17% in just 30 minutes.
OatMeal
Oatmeal is a nutritious and tasty breakfast option, especially if you’re trying to lose weight.
Oats are low in calories but high in fibre and protein, both of which influence appetite and weight control.
Oats, in particular, are an excellent source of beta-glucan, a type of fibre that has been shown to influence everything from immune function to heart health.
According to research, beta-glucan can balance blood sugar levels, preventing spikes and crashes that may increase your appetite.
Conclusion
When it comes to weight loss, starting your day on the right way and with the right food can make all the difference.
Eating healthy breakfast foods can help you control your cravings and stay on track with your weight loss goals.
Remember that following a weight loss diet does not stop with a healthy breakfast. Fill your diet with nutritious whole foods throughout the day to improve your health and aid in weight loss.