Starting out on a weight loss journey can sometimes feel like driving through a new country without a map (or GPS… or a single clue where you are.) There are hundreds of diets out there and thousands of varying pieces of advice. Should you cut calories? Cut fat? Eat more fat? Should you give up carbs? Is butter a carb?
But no matter what route you choose, don’t start your day off on the wrong foot: it’s important to eat a healthy breakfast. Research shows that people who eat breakfast every day are leaner than people who skip the morning meal. They are also more likely to keep weight off when dieting. What’s more, people who eat breakfast tend to get more of some important nutrients like fiber and vitamins, which are prevalent in breakfast foods.
Here are 8 healthy breakfast foods that can help you lose weight and why they’re so powerful.
Ah, the old go-to. Oatmeal is full of fiber, which means you’ll feel fuller longer after you eat it. This will help you avoid snacks and stick with your diet until lunch. Also, if exercise is a part of your weight loss plan, oatmeal is your best friend. Studies have shown that people who eat “slow release” carbohydrates (like oatmeal) three hours before exercising burn more fat than people who eat other foods. Finally, oatmeal prevents your insulin levels from spiking, which is helpful for fat loss. We also recommend gluten free oatmeal, and none with added sugars.
If you’re not particularly thrilled by the thought of oatmeal, fruit can be a good choice. One cup of raspberries contains 8 grams of fiber. The Journal of Nutrition reports that eating more fiber helps prevent weight gain and encourages weight loss. In the two-year study, researchers discovered that a boost of just 8 grams of fiber per 1,000 calories led to 4 ½ pounds of weight loss each year. Power Greens is a great way to get your fruits and vegetables if you’re not a fan of eating them.
While half a grapefruit may not be enough to sustain you until lunch, it should be included in your breakfast. A study showed that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12weks. Why the drop? Grapefruit has been said to help lower your insulin levels before you eat the rest of your meal, so you’re less likely to store fat. Also, since they’re 90% water, they’ll fill you up quickly.
- Sweet potatoes
Sweet potatoes are full of fiber and they have a low glycemic index, so they digest slowly in your system, keeping you feeling fuller longer. They’re also packed with vitamins to give you a healthy start to your day. Shred them up and bake them as hash browns, toss them with veggies and eggs for a morning scramble, or add them to a breakfast burrito.
Yogurt is an excellent breakfast food because it’s so versatile. Top it with fruit, and a gluten free granola, or eat it plain. Just make sure you stick with plain yogurt to avoid any added sugar.
Eggs are a good source of protein. In one study, dieters who ate eggs lost more than twice as much weight as people who got the same amount of calories from a bagel. Eggs are also an excellent source of choline, a fat burner. So, don’t feel guilty about that omelet; just skip the cheese.
Just a quarter of an avocado has 3.5 grams of fiber. These vitamin powerhouses contain oleic fatty acids, which have been proven to reduce abdominal fat. Have half an avocado with your eggs or smear it on a piece of gluten free toast for a morning pick me up.
- Protein Powder
Protein powder has the ability to give you a large dose of protein without a large amount of calories. This is one of the best solutions for people on the go, or wanting to make sure you get a low calorie and a fully balanced meal. For a great option try Vitagenis TrimFIt in Creamy Chocolate or Vanilla Delight. With an average of only 130 calories and approx. 17 grams of protein adding a few scoops to a morning smoothie for a healthy burst of energy to start your day is a great alternative.
Not all foods are created equal
Choosing the right foods for breakfast is about more than counting calories. The right foods can help speed up your weight loss and help you keep the weight off.
If you’d like to learn how to incorporate these foods into your diet, you can schedule a consultation with our wellness team.