14 healthy breakfast foods to help you lose weight

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The right breakfast is the perfect start to the day. Eating the right breakfast foods can curb cravings, provide enough energy until noon, and reduce snacking. On the contrary, choosing the wrong foods to eat in the morning will increase appetite and cause weight loss plans to fail.

1. Eggs

Rich in protein, important vitamins and minerals (like selenium and riboflavin), eggs are a true source of energy. Thanks to the high protein content, eggs can reduce appetite when used for breakfast, helping to lose weight significantly.
One study in overweight women found that compared to bread, eating eggs for breakfast increased feelings of fullness and reduced the amount of extra food consumed during the day. Similarly, another study in adults found that replacing bread with eggs for breakfast resulted in a reduction of more than 65% in weight and 34% in waist circumference in 8 weeks.
There are different methods for preparing eggs, such as boiled, fried or fried. Try cooking 2-3 eggs in your choice, then combine with a serving of your favorite veggies for a healthy and delicious breakfast.

2. Wheat germ

Wheat germ is a component of the wheat grain that contains concentrated amounts of vitamins and minerals, including manganese, thiamine and selenium. This breakfast food is also rich in fiber, with almost 4 grams in each 1-ounce (28-gram) serving.
Studies show that increasing fiber intake from whole grains can help with weight loss. Specifically, eating a high-fiber cereal is effective in reducing appetite and food intake, as well as helping to stabilize blood sugar after meals. Other research has found that the more cereal fiber you eat, the lower your risk of weight gain.
You can use wheat germ sprinkled on a bowl of oatmeal, add to smoothies or bowl of yogurt, ... to both help increase the crispness and add fiber for breakfast.

3. Bananas

High in fiber but low in calories, bananas are a great breakfast food to replace sugary cereals, helping to satisfy the sweet tooth. One banana has more than 100 calories and 3 grams of fiber can meet up to 12% of daily needs. Fiber helps the stomach empty more slowly, thereby curbing cravings and keeping you full for a long time. Many studies have found that increasing fiber intake from fruits and vegetables helps with weight loss. In addition, unripe green bananas are a good source of resistant starch, which is digested by the stomach and small intestine. Research shows that resistant starch is effective in reducing food intake and reducing belly fat.
You can enjoy bananas alone, or slice them to add to yogurt, cheese or oatmeal. Adding unripe green bananas to your morning smoothie is also a great way to get a boost of resistant starch.

4. Yogurt

With a smooth texture and characteristic delicious taste, yogurt is a great choice for weight loss diets. In particular, Greek yogurt provides abundant protein in each serving, considered one of the ideal weight loss breakfast foods.
A study in women found that eating protein-rich yogurt reduced hunger and reduced the number of calories consumed during the day by 100, compared with unhealthy snacks - like chocolate and crackers. Moreover, eating at least 7 servings of yogurt/week will reduce the risk of overweight and obesity lower than those who do not regularly eat.
Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for a super nutritious breakfast.

5. Smoothies

Not only is it quick and easy to prepare, but also doubles the amount of concentrated nutrients, making it a convenient weight loss breakfast food.
You can customize the composition of the smoothie to suit your personal preferences. In particular, low-calorie vegetables and fruits will increase the amount of fiber, helping you feel full for longer. Add in some high-protein ingredients - like nuts or protein powders, which will help keep you full and fight cravings. But you need to be careful not to abuse high-calorie ingredients.
Suggested ingredients for a weight loss smoothie are as follows:
One cup (240 ml) of milk A handful of greens Two tablespoons (28 grams) of chia seeds One cup (144 grams) of strawberries. Sipping this smoothie throughout the morning helps you avoid snacking and cravings.

6. Berries

Berries like strawberries, blueberries, raspberries,... are low in calories but packed with essential nutrients. In addition to providing many important vitamins and minerals, berries are also rich in fiber that reduces hunger and food intake.
A study in women found that choosing berries over high-sugar snacks reduced an average of 133 calories for the day. In addition, adults who ate berries daily also lost 0.5 kg in 4 years. You'll reap the powerful weight loss benefits of adding berries to your smoothie, oatmeal, or breakfast yogurt.

7. Grapefruit

Grapefruit is a popular breakfast food of many diets. Besides being low in calories, grapefruit is high in water and fiber, which is beneficial for weight loss.
A study in obese people showed that taking 1/2 grapefruit before meals resulted in significant weight loss. Participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the group that didn't. In addition, consuming grapefruit juice or grapefruit segments before meals for 12 weeks, combined with a low-calorie diet, resulted in a 1.1% reduction in body fat mass, 7.1% of weight and 20 - 29 % of calories.
Fresh grapefruit slices are a great choice for a full breakfast, added to ice cream cakes, smoothies or fruit salads. However, if you are taking any medications, consult your doctor or pharmacist before eating grapefruit. Some medications can interact with grapefruit and cause side effects.

8. Coffee

Some studies have found that drinking a cup of coffee every morning can have major weight loss benefits. Thanks to its caffeine content, coffee aids weight loss by boosting metabolism and burning fat.
According to statistics, consuming caffeine increases metabolism by 13%, while enhancing fat breakdown. Coffee also aids in weight control for adults over the long term. Specifically, in 12 years, the more coffee consumed, the less weight gain. However, coffee alone cannot create a balanced breakfast, so you should combine it with healthy, favorite morning foods. Be careful not to overdo it with sugar, milk or cream, to avoid adding extra calories and losing out on the potential health benefits of coffee.

9. Kiwi

With lots of vitamins C, K and potassium, the nutritional composition of kiwi is quite impressive. It's also a great source of fiber - providing up to 21% of daily needs per 177 grams.
One study in women found that a high-fiber and low-calorie diet was effective in reducing appetite, as well as weight, body fat, and waist circumference. Furthermore, kiwi contains pectin, which has been shown to increase satiety, reduce appetite and promote weight loss. This fruit also has a natural laxative effect by stimulating gastrointestinal movement, avoiding constipation and temporarily reducing water. Sliced ​​kiwis added to yogurt, smoothies or cereals are a great breakfast suggestion.

10. Green tea

Commonly found in the ingredients of most weight loss pills, supplements, fat-burning pharmaceuticals..., green tea has been widely recognized for its ability to boost metabolism and burn matter. fat.
One small study showed that taking 3 capsules of green tea extract increased fat burning by 17% within 30 minutes. Green tea extract also boosts metabolism and increases burning by 4% calories over 24 hours. Similarly, another study in adults showed that consuming a beverage containing caffeine, calcium, and certain compounds in green tea three times a day for three days burned an additional 106 calories/day. day. There are many ways to enjoy green tea in the morning, like adding a squeeze of lemon, mixing a little honey or steeping with ginger or mint.

11. Chia seeds

Despite their very small size, chia seeds are one of the great weight loss breakfast foods. Besides being high in fiber, chia seeds also have the ability to absorb water to form a gel, which expands in the stomach and helps you feel full for longer. Chia seeds are also rich in protein, which can slow stomach emptying and reduce the hunger-stimulating hormone ghrelin.
According to research in adults, eating toasted chia seeds with white bread reduced appetite and blood sugar levels. In addition, consuming 35 grams of chia seed powder per day also significantly reduced body weight and waist circumference.
You can mix 1 ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt. Soak the mixture for about 30 minutes to let the seeds expand, then mix in half a cup (74 grams) of your favorite berries. Chia seeds also make a delicious addition to tea, smoothies or oats.

12. Oatmeal

Oatmeal is a food that should be eaten in the morning, healthy and delicious, especially for people who want to lose weight. Oats are low in calories but high in fiber and protein, two nutrients that impact appetite and weight control.
In particular, oats are an excellent source of beta-glucan, which has been shown to have a beneficial effect on immune function and heart health. Research shows that beta-glucan can balance blood sugar, curb appetite. Overweight adults consuming beta-glucan increased levels of peptide YY - an appetite-suppressing hormone.
Try combining one cup (235 grams) of cooked oatmeal with half a cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseeds, and a handful of almonds for a high-fiber breakfast. .

13. Flaxseeds

Flaxseeds are high in soluble fiber, which absorbs water to form a gel in the intestines. Studies show that soluble fiber is very effective at slowing digestion, which can help reduce appetite and calorie intake, thereby aiding weight loss.
Adding flaxseed to your diet has a powerful effect on weight loss and appetite control. Specifically, consuming a beverage made with flaxseeds increased satiety and decreased appetite, compared with sugary drinks. Similarly, using bread with added flaxseed fiber will suppress appetite and provide more complete nutrition than regular bread.
Flaxseeds are so versatile and easy to enjoy, you can sprinkle them on cereal, add to smoothies or even mix with water to increase fiber intake.

14. Nuts

Nuts and seeds provide fiber, protein and heart-healthy fats, making them a worthy breakfast choice.
One study found that adding nuts to a regular diet significantly reduced waist circumference. Furthermore, those consuming almonds lost 62% more weight and 56% more body fat than those consuming complex carbs.
It should be noted that nuts are also very high in calories, so limit your intake to about 1 ounce (28 grams) at a time. Mixing one serving of nuts into your yogurt, cheese, or breakfast cereal will enhance the nutritional quality of your breakfast.
Choosing healthy breakfast foods can make it easier to curb cravings and reach your weight goals sooner. But that is not enough for a weight loss diet. You need to strictly follow the menu with appropriate dishes and drinks throughout the day, to both ensure health and lose weight safely and effectively.
Breakfast is a very important meal to prepare for a long working day, so you need to have a good regimen, full of necessary nutrients.

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Reference source: healthline.com