Some people just have a cup-of-coffee for breakfast, some grab something very light, and some skip breakfast altogether and try to hang on until lunch. Indeed, eating breakfast isn’t 100 necessary for everyone, and it’s better in most cases than having a convenient fast food meal or a donut.
But if you want to maintain a healthy balance of eating throughout the day, a nutritious and balanced breakfast can help provide you with plenty of energy and help you avoid overeating throughout the rest of the day. Here are the 10 Best Healthy Breakfast Foods for Weight Loss.
Low in calories and high in fiber, berries are loaded with antioxidants that are believed to reduce the risk of various diseases. There’s a lot of types of berries to choose from, such as blueberries, blackberries, raspberries, and strawberries.
Berries are a great choice because they have a lot less sugar than most fruits but are much higher in fiber. Most berries provide almost 9 grams of fiber per cup but contain just around 60 calories the antioxidants in berries are good for your heart and are thought to help us age a bit more gracefully.
Oatmeal is loaded with fiber that can lower your cholesterol levels and help you stay feeling full long after you’ve finished your breakfast. If you love cereal in the morning, oatmeal is a great choice.
Oats are also packed with antioxidants which are great for your heart and help to lower blood pressure you should remember that oats are not very high in protein though so if you want to enjoy a protein-rich breakfast, add a little milk, cheese, or eggs on the side.
I could easily get through the morning on just one or two cups of coffee and nothing else, so I can tell you that a cup of coffee is not just a great way to start the day but, for me, it’s essential and I’m sure I’m not alone.
For most people, the caffeine you get from a cup of coffee will boost your mood, alertness, and metabolism. Caffeine can increase your metabolic rate and your body’s fat-burning capacity. People who have at least 100 milligrams of caffeine per day can burn up to an extra 150 calories per day.
The fruit is very filling because it has lots of fiber and has high water content. It’s also an excellent source of vitamins and potassium and contains essential antioxidants that help reduce the risk of various diseases. So for breakfast, it’s an obvious choice for something nutritious, low in calories, and will keep you feeling full.
Citrus fruits such as oranges and grapefruit are loaded with vitamin C, providing you with over 100 percent of the daily intake. For a balanced breakfast, the fruit is good with cottage cheese or Greek yogurt.
6. Greek yogurt
Speaking of Greek yogurt, it’s another awesome choice for breakfast because it’s loaded with protein and helps to reduce your appetite, which is great if you’re trying to eat less and lose weight.
Delicious and nutritious, it’s creamier than regular yogurt because it’s from milk curds and provides a higher concentration of protein. One of the other big benefits of Greek yogurt is the presence of probiotics in live active cultures that promote good gut bacteria. Try adding some chopped fruit to your Greek yogurt for a quick and healthy breakfast.
Healthy and delicious, eggs are packed with protein and several other essential nutrients, making them one of the most popular breakfast foods. One or two eggs can make you feel full, helping you eat less later in the day.
Egg yolks, the yellow part, are sometimes thought to be unhealthy, but they contain a few antioxidants that help your eyesight as well as a few other aspects of your health. If you need a super convenient way to make sure you get a healthy breakfast on the go, boil a few the night before and take them with you in the morning.
4. Chia Seeds
I recently started adding chia seeds to my protein fruit smoothie a few times a week. They’re great because they’re loaded with over 10 grams of fiber per serving, which helps to absorb water and increase the amount of food moving through your digestive system, making you feel more full and satisfied after the meal. Chia seeds are also packed with beneficial antioxidants that help decrease inflammation. You can put chia seeds on anything so, grab a bag and give them a try.
Nuts are filling and loaded with essential nutrients that can reduce your risk of heart disease and control your blood sugar levels. Tasty, nutritious, and satisfying nuts are a perfect addition to any meal, especially breakfast because they’re filling and can help you avoid unwanted weight gain.
Nuts are indeed high in calories, but your body won’t absorb all the fat so, don’t worry, try adding nuts to your Greek yogurt or oatmeal for a satisfying and healthy breakfast.
2. Protein Shake
A nice smoothie high in protein is an excellent breakfast choice that will help you feel full for a longer period throughout the day. You have several good options when it comes to choosing the type of protein you want to consume.
But studies show that whey protein is best for reducing appetite, is absorbed fastest by your body, and provides the most health benefits. For appetite reduction, specifically, whey protein seems to work best and leads to the lowest calorie intake later on in the day, add some berries and chia seeds to your next protein shake.
1. Cottage Cheese
One of the simplest healthy breakfast options and my personal favorite is cottage cheese. Not only is it creamy and delicious, but it’s loaded with protein, makes you feel full, and increases your metabolism.
Cottage cheese is as filling as a protein smoothie or eggs and goes great with the other healthy foods that I’ve already mentioned, such as fruit, berries, nuts, and chia seeds. Most people forget that cottage cheese is a great breakfast alternative, so if you’re looking for another healthy option, check it out.
Must read: 10 Best Healthy Foods That Give You Energy
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