One of the best ways to boost your weight loss and get your day started on the right foot is to eat a healthy breakfast. The whole “breakfast is the most important meal of the day” saying is cliché for a reason: because it’s true. But those breakfast bars are just not going to cut it. To help you start blasting belly fat first thing in the morning, Eat This, Not That ! dove into the research and uncovered these best-ever weight loss breakfast foods. Get the most out of your mornings with these 10 healthiest foods for breakfast.
A high-protein breakfast can lead to guaranteed long-term weight loss!
We’ve discovered the most effective weight loss tool in the world—a weapon that works for everyone, costs just pennies a day, is available at any grocery store, requires no sweat or stress, and can be done at home, at work, or anywhere it’s convenient
A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.
“A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness,” adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. “It’s also very rich in antioxidants to help protect heart health and reduce blood pressure.” As if all that weren’t enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.
How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn’t matter. They’re all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)
Meanwhile, egg yolks are one of nature’s best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you’re still leery of yolks, don’t be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn’t have any effect on heart health, even in people with existing coronary artery disease.
Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won’t spike your blood sugar and insulin levels like that glass of OJ will. “A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less. Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.
Watermelon may help reduce cancer risk. Watermelon is the lycopene leader of fresh fruits and vegetables. The lycopene king tomato has been replaced with deep red varieties of watermelon. The red pigment is also found in tomatoes, watermelon, apricots, pink grapefruit, and papaya and is an important antioxidant. It has been found to be helpful in reducing the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer according to research. Lycopene’s ability to neutralize singlet oxygen radicals was better than the antioxidant abilities of beta-carotene and vitamin E. Watermelon is a natural diuretic and was a homeopathic treatment for kidney patients before dialysis became widespread. Helps muscle and nerve function, being a very good source of potassium. Can ease inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It’s an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer and giving you a low-fat choice that doesn’t sacrifice other nutrients.
Trendy, popular and a bit of an overachiever in the health department, avocado is like the homecoming queen of the fats parade. Loaded with vitamins and minerals, avocados are incredibly nutrient-dense. Containing monounsaturated fatty acids, the same ingredient in olive oil, avocados can promote weight loss, reduce cholesterol, decrease your risk of breast cancer, target belly fat, and improve the appearance of your skin and nails. While you can eat an avocado on its own, you can also enjoy it with a serving of grains per day, such as a slice of brown bread toast or quinoa.
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that’s linked to maintaining a healthy weight.
These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer,” says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds’ protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer’s Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer’s disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.
Breakfast Makes a Difference
Plan a Healthy Breakfast Breakfast is an important meal for weight watchers. People who skip breakfast often overeat at other meals or end up snacking on high-calorie foods. Keep calories low by planning a breakfast that fits into your MyPyramid eating plan, watching portion sizes and using some low-calorie tips: Use low-fat or fat-free dairy products. Use the extras, such as margarine, butter, jelly, and syrup, in very small amounts. Choose fresh fruit or unsweetened fruit juices. Select canned fruits packed in juice or light syrup. Choose a slice of bread, toast, half an English muffin, or half a bagel rather than a biscuit or muffin, which are higher in fat and calories. Avoid doughnuts, sweet rolls, and coffee cakes that are high in calories and fat. Select whole-grain foods from the grains group at least half the time. Get 30 minutes to one hour of physical activity each day. Take a walk before or after breakfast each day.