Do you want to know about healthy breakfast foods? As you may have heard, breakfast is not necessary for everyone. In fact, skipping breakfast may be better than eating unhealthy food for breakfast. However, a nutritious and balanced breakfast can energize you and prevent you from overeating for the rest of the day.
Starting your day with your right foot and eating properly can make a big difference in weight loss. Eating healthy foods for breakfast helps reduce cravings and achieve weight loss goals. Keep in mind that a diet does not end with a healthy breakfast. To optimize your health and help you lose weight fast, try to fill your diet with nutritious whole foods throughout the day.
Healthy Breakfast Foods
1. Nuts
Nuts provide the perfect balance of fiber, protein, and heart-healthy fats, and they are worth adding to your breakfast. A one-year study of 169 people found that adding nuts to the Mediterranean diet significantly reduced waist circumference compared to controls.
Another study of 65 adults compared the effects of a low-calorie diet with 3 ounces (84 grams) of almonds per day to a low-calorie diet with complex carbohydrates. Both diets contained the same amount of calories and protein. However, by the end of the 24-week study, those who took almonds lost 62% more body weight and 56% more body fat than those who took complex carbohydrates.
Keep in mind that nuts are also very high in calories. Limit intake to about 1 ounce (28 grams) at a time to prevent caloric buildup. Add yogurt, cottage cheese, or homemade granola with a serving of nuts to bring breakfast to the next level nutritionally. It is one of the best healthy breakfast foods.
2. Eggs
Eggs are definitely healthy and delicious. Studies show that eating eggs for breakfast increases bloating, reduces the caloric intake in the next meal, and helps maintain blood sugar and insulin stability.
In one study, men who ate eggs for breakfast were more satisfied with their remaining day and reduced calories than those who ate bagels. Egg yolk also contains zeaxanthin and lutein. They are antioxidants that help prevent eye disorders, including macular and cataracts degeneration.
Eggs are also one of the best sources of choline, which is a very important nutrient for brain and liver health. Although they are high in cholesterol, eggs do not raise cholesterol levels in most people. In fact, consuming whole eggs reduces the risk of heart disease by altering the “bad” LDL cholesterol morphology, boosting “good” HDL cholesterol is good for improving insulin sensitivity.
3. Flaxseeds
Flaxseed contains viscous fiber, a type of soluble fiber that absorbs water and forms a gel in the intestine. Studies have shown that water-soluble fiber is particularly effective in slowing digestion and can help reduce weight by reducing appetite and calorie intake. I believe it is one of the best healthy breakfast foods.
Studies have shown that adding flax seeds to your diet can have a powerful effect on weight loss and appetite control. A small study found that consuming flaxseed drinks increased bloating and decreased appetite compared to sugary drinks.
Likewise, in a study of 18 men, flax fiber buns suppressed appetite and increased fullness more than regular bread. Linen is versatile and easy to enjoy. You can also sprinkle ground flax seeds on cereals and use them to thicken your morning smoothies or mix them with water to increase your fiber intake.
4. Greek Yogurt
Greek yogurt is creamy, flavorful and nutritious. Whey and other liquids are extracted from the curds to create a creamier, more protein-concentrated yogurt. Protein has been shown to reduce hunger and have a greater thermal effect than fat and carbohydrates. It is one of the best healthy breakfast foods.
Certain types of Greek yogurt are a great source of probiotics such as bifidobacteria which help maintain gut health. To verify that yogurt contains probiotics, look for the phrase “contains raw and active medium” on the label. Try adding berries and chopped fruit to Greek yogurt to increase the vitamin, mineral, and fiber content in your diet.
5. Oatmeal
Oatmeal is a healthy and delicious breakfast option, especially if you are looking to lose weight. It is low in calories but high in fiber and protein, 2nutrients can affect weight control and appetite. In particular, oats are a great source of beta-glucan, a type of fiber that has been shown to affect everything from immune function to heart health.
Studies have shown that beta-glucan balances blood sugar levels and help prevent appetite spikes and falls. In a small study of 14 overweight adults, increased consumption of beta-glucans also increased levels of YY peptide, a hormone that reduces appetite and regulates food intake.
Combine 1 cup of cooked oatmeal (235 grams), half a cup of berries (74 grams), 1 tablespoon of ground flax seeds (7 grams) and a small number of almonds to create a meal of powerful morning and rich in energy.
6. Coffee
Coffee is a great drink to start the day off right. It is high in caffeine and has been shown to improve mood, alertness, and mental performance. It is one of the best healthy breakfast foods. Even small amounts of caffeine can produce these effects. An analysis of 41 studies found that the most effective dose was 38-400 mg per day to maximize the benefits of caffeine and reduce side effects.
This works out to about 0.3 to 4 cups of coffee per day, depending on the strength of the coffee. Caffeine has also been shown to increase metabolic rate and fat burning. One study helped 100 mg of caffeine per day to consume an additional 79 to 150 calories in 24 hours. Plus, coffee is rich in antioxidants, reduces inflammation, protects cells that line blood vessels, and lowers the risk of diabetes and liver disease.
7. Chia Seeds
Small but potent chia seed makes a great breakfast garnish. It contains many fibers and absorbs water to form a gel. It swells in the stomach and maintains a longer mood.
It’s also high in protein, which can slow stomach emptying and lower levels of ghrelin, a hormone that stimulates hunger. A study of 11 elederly people found that consuming baked chia seeds can reduce both blood sugar and appetite .
Another 12-week study involving 19 people found that 35 grams of chia flour significantly reduced body weight and waist circumference per day. In a bowl or mason jar, combine 1 ounce (28 grams) of chia seeds with 1 cup (245 grams) of yogurt to make a perfect chia seed breakfast.
After soaking the mixture for about 30 minutes to swell the seeds, add half a cup (74 grams) of your favourite berry. Chia seeds add delicious and nutritious ingredients to tea, smoothies, and oatmeal overnight.
8. Berries
Berries are delicious and rich in antioxidants. Popular types include raspberries, blueberries, blackberries, and strawberries. It is one of the best healthy breakfast foods. They contain less sugar compared to most fruits, but also have more fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively.
Also, a cup of berries has only 50-85 calories, depending on its type. Berries also have antioxidants known as anthocyanins, which protect your heart and can help you age better.
Berries can reduce markers of significant inflammation as well as prevent the oxidation of cholesterol in the blood. They can keep cells that line blood vessels healthy. A great way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.
9. Green Tea
Look at the ingredients in almost all diet pills and fat burning supplements. You will most likely find green tea. Green tea has been studied extensively for its metabolism and fat-burning ability.
For example, a small study of 23 people said that taking three capsules of green tea boosted fat burning by 20% in just 40 minutes. It is one of the best healthy breakfast foods. Another study in 10 adults showed that green tea extract boosted metabolism over a 24 hour period, increasing calorie burning by 4%.
Likewise, a study of 31 adults found that they consumed drinks containing caffeine, calcium, and certain compounds found in green tea, three times a day for three days. Calorie consumption increased by 106 calories. The way to taste green tea in the morning is endless. Add lemon juice, sprinkle with honey, or brew tea with ginger or mint to add a delicious touch to your cup.
10. Protein Shake
Another great way to start your day is with a protein shake. You can use different types of protein powders, such as whey, egg, soy, and pea protein. But whey protein is the fastest absorbed protein in your body. The serum is also the most studied and offers some health benefits.
Also, it appears to reduce appetite more than other forms of protein. A study comparing 4 high protein meals highlighted that the whey protein meal can cause the least loss of appetite and the least calorie intake at the next meal.
Plus, whey protein helps lower blood sugar when taken as part of a carbohydrate diet. It also helps maintain muscle mass during weight loss and aging. It is one of the best healthy breakfast foods. No matter what type of protein powder you use, high protein shakes are satisfying and can be filling. Add fruits, vegetables, nut butter or seeds to provide fiber and antioxidants.
11. Kiwis
Rich in vitamin C, vitamin K and potassium, kiwi fruit offers an excellent nutritional profile. It is also an excellent source of fiber. One cup (177 grams) provides up to 21% of your daily requirement.
In a study of 83 women, a high-fiber, low-calorie diet was effective in reducing weight, body fat, and waist circumference while reducing appetite and devotion to food.
Additionally, kiwi fruit contains a specific type of fiber called pectin. It also stimulates gastrointestinal motility and acts as a natural laxative, promoting regularity and temporarily losing water. Sliced kiwi fruit is great for breakfast. You can also add it to yogurt, smoothies, and cereals.
12. Cottage Cheese
Cottage cheese is a great breakfast. It’s high in protein, boosts metabolism, makes you feel full, and lowers levels of the fasting hormone ghrelin. In fact, cottage cheese turned out to be as satisfying as an egg. It is one of the best healthy breakfast foods.
Whole cottage cheese also contains conjugated linoleic acid (CLA), which can help with weight loss. Adding ground berries and flax seeds or chopped walnuts will add even more nutrition. One cup of cottage cheese contains 25 grams of incredible protein.
13. Grapefruits
Grapefruit is a popular ingredient in many diet and weight loss programs. There is a good reason for this. In addition to its low calorie content, grapefruit is high in water and fiber, both of which are beneficial for weight loss. A study of 91 obese adults found that consuming half a grapefruit before a meal resulted in significant weight loss compared to controls.
In a 12-week study, participants who consumed grapefruit lost an average of 3.5 pounds (1.6 kg). This is about 5 times higher than that of the control group. In a study of 85 people, consuming grapefruit or grapefruit juice for 12 weeks before a meal, along with a low-calorie diet, reduced body fat by 1.1%, weight loss by 7.1% and 20% calorie intake.
The fresh grapefruit slices are perfect for a healthy breakfast. You can also add grapefruit to parfaits, smoothies, and fruit salads. However, if you are taking any medication, be sure to consult your doctor or pharmacist before eating grapefruit. Some medicines can interact with grapefruit and potentially cause side effects.
14. Smoothies
A shake is not only a quick and easy way to get concentrated amounts of nutrients, but it also serves as a convenient breakfast item to help you lose weight. You can customize the ingredients to tailor your drink to your taste. It is one of the best healthy breakfast foods.
Filling your smoothie with low-calorie vegetables and fruits increases your fiber intake and makes you feel richer. Inject high protein ingredients like nuts, seeds and protein powder to promote fullness and prevent cravings. Keep in mind, however, that consuming excessively high calorie ingredients can quickly turn a shake into a calorie bomb.
For a simple weight loss shake, mix 1 cup (240 ml) of milk with a handful of leafy greens, 2 tablespoons (28 grams) of chia seeds and 1 cup (144 grams) of strawberries. Enjoy a smoothie all morning to resist your snack and fight cravings.
