In particular, there are several different breakfast meals that you could and should start your day with to maximise your weight loss goals.
While many people believe anything carb-heavy can ruin an otherwise good diet, they are a vital part when it comes to starting the day.
In particular, fibre is a powerful appetite suppressant, so starting your day with foods such as a bowl of granola is great way to stay on track with your weight loss journey.
High Protein Breakfast For Weight Loss: Start Your Day Off Right
Top nutritionist Susie Burrell says: Unless you are specifically following a low carb or keto program, adding some wholegrain low GI carbs to your breakfast mix is the best way to help replenish your body after the overnight fast, and ensure your brain and muscles have all the energy they need to be at their best.
If cereal is your thing look out for low sugar granola options or oats, fresh fruit is a great option to add too.
With it being low in both fat and calories, yoghurt is the ideal food to eat for breakfast if your hoping to lose weight.
Healthy Breakfast Foods That Help You To Lose Weight
Meghan Markle's nutritionist even emphasised the benefits of yoghurt - admitting that she tells her clients to eat the dairy treat before every meal.
The results revealed that participants who ate 18 ounces of yoghurt per day (as well as reducing their overall calorie intake) lost, on average, 81 per cent more belly fat compared to those who opted to diet without eating yoghurt.
Nutritionist Susie says: Consuming 20-30g of high quality protein via foods such as eggs is the easiest way to set the platform for a day of healthy eating.
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Not only will a high protein breakfast help to regulate blood glucose levels throughout the morning and keep you full for several hours, but protein rich foods actually require more calories to digest than carbohydrate rich foods thus helping to boost metabolic rate.
Research has found that going for red or blue coloured fruit - such as cherries, blueberries, blackberries and red grapes - can help you lose that unwanted belly fat.
The chemicals which give the fruit their brightly-coloured appearance can also burn stomach fat and help you get the abdominal area you’re after.
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One quick way you can your daily dose of berries is through the new AroniaX Berry Shot - which is a quick daily shot of berries which helps digestion and improves your gut health.
Susie says: Goods fats not only offer a range of key nutrients but adding some good fat to a meal helps to ensure that you will be kept fuller for longer after eating.
That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.
Top 10 Breakfasts For Weight Loss To Start Eating
But it is possible to drink too much, which can have the opposite desired effect, so it's key to strike a balance.
Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.
You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
High Protein Breakfast For Weight Loss
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).
For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel (
Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period (
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Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.
Summary Eggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.
Healthy Breakfast Recipes For Weight Loss
In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal (
Another study followed over 27, 000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (
Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.
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Summary Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.
High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot (7).
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Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
Summary Bananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat.
Healthy Breakfast For Weight Loss
One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers (
Another study in 8, 516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt (
Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.
Best Breakfast Foods For Weight Loss
Summary Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.
Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.
For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.
Low Calorie Breakfast For Weight Loss
Summary Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.
Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.
In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake (
Healthy Breakfast Foods For Weight Loss
In fact, one study in 12 women found that swapping 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 in 133, 468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period (
Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss (
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One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.
In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group (
In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% (
Easy & Healthy Breakfast Recipes For Weight Loss
Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.
However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects (
Summary Grapefruits are low in calories, high in water and rich in fiber. Studies show that they may increase weight loss and reduce calorie intake and body fat.
Eating Breakfast Won't Help You Lose Weight, But Skipping It Might Not Either
Another study in 58, 157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period (
While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.
Just make sure not to overdo the sugar
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