5 Best Weight Loss Breakfast – 2022 [updated]

Breakfast can set the tone for the rest of your day if you’re trying to lose weight. Read this complete article to know 5 Best Weight Loss Breakfast.

The wrong foods can amplify your cravings and set you up for failure before the day has even begun.

Filling up on the right foods, on the other hand, can curb cravings and keep you feeling full until lunchtime, reducing snacking and easing weight loss.

Here are 14 healthy breakfast foods that can aid in weight loss.

1. Eggs Weight Loss Breakfast

Eggs Weight Loss Breakfast

Eggs are a true nutritional powerhouse, high in protein and high in important vitamins and minerals like selenium and riboflavin (1).

Eggs, due to their high protein content, may reduce appetite when eaten with breakfast, resulting in significant weight loss.

One study of 30 overweight women, for example, found that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day when compared to eating a bagel (2Trusted Source).

Over an eight-week period, another study of 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference (3Trusted Source).

There are numerous ways to prepare eggs, ranging from boiled to scrambled to sunny-side-up.

For a nutritious and delicious breakfast, cook two or three eggs any style and combine them with a serving of your favourite vegetables.

2. Peanut Butter Weight Loss Breakfast

Peanut Butter Weight Loss Breakfast

Nuts are also high in protein and fibre, which help you feel fuller for longer and promote weight loss. This is most likely due to the fact that peanut butter and all nuts and nut butters provide a good source of healthy fats, fibre, and protein—all of which are satisfying nutrients. Nuts used to have a “bad” reputation due to their high calorie and fat content. While nuts and nut butters are high in calories (for example, 2 tablespoons of peanut butter has just under 200 calories, 7 grammes of protein, and 2 grammes of fibre), they’re also high in nutrients and can help you build a filling breakfast.

For a balanced meal, spread a tablespoon or two of peanut butter on whole-wheat toast (another “slow-release” carb) or add nuts or nut butter to your oatmeal (another “slow-release” carb).

3. Avocados Weight Loss Breakfast

Avocados Weight Loss Breakfast

According to McKittrick, avocados—one of the best weight-loss foods on the planet—contain nearly 20 vitamins and minerals per serving, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also high in fibre and fat. “Make avocado toast with the green fruit or bake an egg in half an avocado,” McKittrick suggests. As you can see, not all fats are bad.

4. Bananas

Bananas, which are high in fibre but low in calories, are an excellent alternative to sugary breakfast cereals for satisfying your sweet tooth first thing in the morning.

One medium banana contains just over 100 calories and 3 grammes of dietary fibre, providing up to 12% of your daily fibre requirements in one serving (7).

Fiber slows stomach emptying to reduce cravings and keep you feeling fuller for longer (8Trusted Source).

Increasing your fibre intake from fruits and vegetables has been linked to increased weight loss in multiple studies (9Trusted Source, 10Trusted Source).

Unripe bananas are also high in resistant starch, which your stomach and small intestine do not digest.

According to research, resistant starch may help reduce food consumption and belly fat (11Trusted Source, 12Trusted Source).

Bananas can be eaten alone or sliced as a topping for yoghurt, cottage cheese, or oatmeal. You can also add unripe, green bananas to your morning smoothie for a healthy dose of resistant starch.

5. Yogurt

Gabriela Tulian/Getty Images

A recent study published in the New England Journal of Medicine revealed which foods are associated with weight change, including the top five weight-loss foods. One of them was yoghurt! Another reason to eat yoghurt: the protein content may give you an advantage if you’re trying to lose weight.

Protein is naturally filling and digests more slowly than simple carbohydrates. Over 6 months, people who drank a whey protein drink lost about 4 pounds more and an inch more from their waists, and they felt less hungry than those who drank a carbohydrate shake. Protein, which is naturally found in yoghurt and other dairy products, is filling and takes longer to digest than simple carbohydrates.

Choosing plain yoghurt saves calories and added sugar. Sweeten with fresh fruit.

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