Contrary to what people think, breakfast is the all-important meal of the day. Skipping breakfast to lose weight is the worst decision you can make.
Without a wholesome and nutritious meal to start the day, you will end up feeling hungry and make unhealthy food choices. When you make wrong food choices, you automatically pile on unwanted calories.
So, breakfast should be all about filling your body with the right foods which can keep cravings at bay and give you all the energy you need throughout the day.
Top breakfast food choices which can facilitate weight loss:
Eggs: Eggs are undoubtedly one of the best breakfast foods which are rich in minerals and vitamins like riboflavin and selenium. Eggs are superfoods because of their high protein content. You won’t feel hungry for hours if you can eat an egg every morning. Choose any style of cooking and try to combine eggs with vegetables for a tasty and healthy breakfast.
Bananas: Bananas are excellent fiber sources and the perfect ingredient for a smoothie. It is not high in calories and can satisfy your sugar cravings. More fiber in the body reduces hunger pangs; fiber takes longer to digest and your stomach feels full for a longer time. Unripe bananas are great sources of resistant starch that cannot be digested by the small intestine. This helps to cut down food intake and fight belly fat. The best part is you can add bananas to your morning cereal, or yogurt.
Yogurts: Yogurts should be part of your breakfast menu as they are satisfying and nutritious at the same time. No weight loss diet is complete without these. The Greek yogurt, in particular, has a high amount of protein and is deemed as the perfect food for weight loss. To prepare a yogurt breakfast, you can add chia seeds and some fruits like apples and blueberries to it.
Smoothies: Smoothies are the easiest to make especially if you must leave for work early. You can add fruits, veggies, and nuts, and protein powders to create a creamy and tasty smoothie that helps you lose weight. Smoothies can be customized according to your preferences; so, feel free to experiment with different fruits and vegetables. Smoothies are the most convenient breakfast food for increasing your protein and fiber intake.
Berries: Berries of different types, like blueberries, blackberries, and strawberries, can give you a high dose of nutrients. They are low-calorie but loaded with essential nutrients and antioxidants, minerals, and vitamins. Being fiber-rich, berries can curb hunger pangs and help you reduce food intake.
Grapefruits: Grapefruits are low in calories but have high fiber and water content which aids weight loss. Breakfast with freshly sliced grapefruits can be a great choice; you can also add it to smoothies, salads, and parfaits.
Coffee: Coffee deserves to find a place in the list of morning breakfast items for weight loss. It has caffeine which facilitates weight loss by increasing fat burning and speeding up metabolism. You cannot only drink coffee for breakfast, but it can be easily paired with any of the other healthy breakfast items. Avoid using creamers or sugar since these are high in calories.
Kiwis: Kiwis are highly recommended as breakfast food because of their high vitamin C and K content and for being a rich source of potassium. Kiwis are fiber-rich and help to reduce food intake. They cut down cravings and are effective for decreasing weight, waistlines, and body fat. Slice kiwis and add them to your breakfast smoothie, yogurt, and cereals.
Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics. She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.