13 Nutritious (Healthy) Breakfast Foods That Help You Lose Weight

Are you struggling to get in shape and facing a dilemma of which foods to include in your breakfast and which foods to avoid? Is choosing the right foods for a weight-loss-friendly breakfast a challenge for you? If you nodded along affirmatively, you may find this blog quite helpful. Breakfast is regarded as the most important and the first meal of the day. As per the name, it breaks our hours-long overnight fast. A healthy breakfast refuels your body, kick-starts your metabolism, and supplies you with the necessary energy to start the day.

When making efforts to lose weight, breakfast can set the tone for the rest of your day. However, eating the wrong foods may increase your cravings and affect your weight loss efforts adversely. Consuming the right, healthy foods as the day begins can curb your cravings, prevents major fluctuations in your blood sugar levels, help you keep your appetite in check, and support your weight loss efforts. So, you might be wondering what healthy breakfast strategies you should follow and which foods you should include in your healthy breakfast for weight loss, aren’t you? Reading this blog below will resolve all your queries.

5 Best Healthy Breakfast Strategies to Get in Shape:

When it comes to planning your breakfast, you need to keep in mind some techniques that will help you prepare a healthy breakfast for weight loss effortlessly. Here is a quick rundown of it.

1. Focus on Protein-Rich Foods:

If you are working hard on losing weight, you should aim to add more proteins to your daily diet. Eating a diet high in proteins helps reduce your cravings, increases your satiety levels, and prevents you from overeating. Besides these, proteins help build muscles and ensure good health of your body tissues and organs. So, when preparing weight loss breakfast recipes, ensure you include more protein food sources, such as eggs, sprouts, nuts, seafood, lentils, and seeds, in it.

2. Choose Foods High in Fibre:

Another crucial factor that helps promote weight loss is good intake of fibre. Eating foods high in fibre helps suppress your appetite and food cravings. It prevents you from eating food in excess. The recommended daily fibre intake is 30 grams to get in shape. So, enrich your breakfast for weight loss with foods rich in fibre, such as nuts, seeds, such as chia seeds and pumpkin seeds, fruits lentils, and sprouts. You may also include some vegetables, such as broccoli, in your breakfast recipes.

3. Restrict Your Intake of Refined Sugar:

Ensure that your breakfast for weight loss does not contain high refined sugar content. Refined sugar is deprived of essential nutrients and adds a lot of calories to your breakfast. By cutting your sugar intake in the breakfast, you can restrict your calorie intake and avoid excess weight gain. If you crave sweets, choose to eat fresh fruits, such as apples, and dates in your breakfast to curb your sweet cravings.

4. Focus on Low-Carbohydrate Diet:

When attempting to lose weight, you don’t need to cut carbohydrates from your diet completely. You should focus on adding low-carbohydrate foods, such as wheat toast and oats, to your breakfast recipes. This will help keep your insulin and blood sugar levels in check. Avoid foods high in carbohydrates, as they can increase your appetite and cause undesirable weight gain.

5. Practice Mindful Eating While Relishing Breakfast:

Often, in a hurry to reach the office or college, you gulp down the food from your breakfast plate. Eating hurriedly and without paying attention to what and how much you are eating can lead to overeating. Eating mindfully while enjoying the taste and texture of the breakfast delicacies will ensure that you eat them in the right quantities, chew them well, and enjoy every bite of them. Mindful eating helps in the regulation of your metabolism, prevents you from overeating, and promotes weight loss. So, sit down at your breakfast table in peace and enjoy relishing each breakfast delicacy leisurely.

13 Nutritious Breakfast Foods That Help You Lose Weight:

Here is a list of nutritious foods that can help you enjoy a healthy, weight-loss-promoting breakfast and stay in shape.

1. Bananas:

Low in calories but abundant in fibre and potassium, banana is a nutritious breakfast option that you should go for. Its fibre content helps you stay full for longer, curbs your cravings, and prevents you from snacking now and then. This aids in your weight loss efforts. The potassium content in bananas prevents water retention, reduces BMI, and promotes healthy weight loss. Also, bananas contain resistant starch which your small intestine and stomach don’t digest. This helps in keeping your food intake in check and promoting belly fat loss. You may add bananas as a topping for your oatmeal or yoghurt, or have a raw banana. A nutritious banana smoothie is also a healthy and quick option that you can have in your healthy diet plan for breakfast.

2. Yoghurt:

Yoghurt is another healthy breakfast food that not just supports weight loss but also delivers a healthy dose of proteins. Adding protein-abundant yoghurt to your first meal helps you stay full for longer, reduces your appetite, and lowers the risk of obesity or being overweight. It prevents you from unnecessary snacking and aids weight loss without compromising your nutritional needs. Also, the high calcium content in yoghurt has been linked to lower abdominal fat and lesser waist circumference. So, having yoghurt regularly in your breakfast and a balanced diet chart to lose weight can help you get in shape.

3. Eggs:

Eggs are a powerhouse of nutrition as they have abundant proteins, minerals, and vitamins. Eating eggs for breakfast promotes an increased feeling of fullness and reduces your appetite later in the day, thereby boosting your weight loss. Also, the intake of eggs in breakfast is found to reduce waist circumference over time. Besides these, eggs provide you with a healthy dose of riboflavin and selenium. You may have boiled or scrambled eggs or even enjoy an omelette during breakfast.

4. Berries:

Being incredibly nutrient-dense and low in calories, berries are one of the best breakfast food options. They not only offer minerals and vitamins but also supply your body with high-fibre content. When you relish berries in breakfast, it supports reducing your calorie intake later in the day, thereby keeping your weight in check. You may add blueberries, raspberries, strawberries, and blackberries to your oatmeal, smoothie, and yoghurt in the breakfast and enjoy healthy and sustainable weight loss benefits.

5. Wheat Germ:

The component of wheat kernel rich in minerals and vitamins is wheat germ. It contains selenium, manganese, and thiamine. Also, it is abundant in fibre. So, your best breakfast for weight loss should contain wheat germ to help you get in shape and bolster your immune system. Eating wheat germ, which is high in fibre, vitamins, and minerals, helps reduce your appetite, stabilizes your blood sugar, and promotes weight loss healthily. You may use it as a topping for your yoghurt bowls, oatmeal, and smoothies in your breakfast.

6. Oatmeal:

Loaded with protein and fibre and low in calories, oatmeal is a nutritious breakfast option promoting weight loss. Oats are a rich source of beta-glucan, which is a fibre impacting several body functions, ranging from the immune system to heart health positively. Also, beta-glucan is effective in balancing blood glucose levels and preventing large fluctuations in blood sugar levels. This helps manage your appetite and aids in weight loss. You may add oatmeal to your healthy diet chart of breakfast by combining it with berries, flaxseeds, and almonds.

7. Chia Seeds:

Packed with fibre and protein, chia seeds are nutritious breakfast supplements that aid weight loss. These healthy seeds enable you to stay full for longer, reduce the levels of hunger hormone i.e. ghrelin, and manage your blood glucose levels. The daily intake of these chia flour helps not only lower your weight but also reduce your waist circumference. You may consume these nutritious seeds with your yoghurt and berries for breakfast. Soak chia seeds in a bowl of yoghurt for half an hour and then top it off with a half cup of your favourite berries. You may also add soaked chia seeds to your oatmeal and smoothies.

8. Nuts:

Crunchy nuts are great options to enhance your breakfast and weight loss. They are rich in heart-healthy fats, proteins, and fibre. Adding them to your breakfast’s healthy diet plan for weight loss promotes a reduction in your waist circumference. Eating almonds supplies your body with complex carbohydrates that aid weight loss. However, as nuts are calorie-dense, make sure that you add about 28 grams of them to your daily breakfast to avoid calories from stacking up. Munch on nuts or crush and add them to your morning yoghurt and oatmeal.

9. Green Tea:

Green Tea is known for increasing metabolism and promoting fat-burning remarkably. Having green tea during your breakfast can boost your metabolism and calorie-burning in your body. So, it’s an ideal ingredient for a healthy breakfast for weight loss. You may add a freshly squeezed lemon and a dash of honey to your cup of green tea and have it every morning to get in shape effortlessly.

10. Kiwis:

Kiwis make a healthy breakfast boost. They are rich in nutrients, such as vitamin K, vitamin C, and potassium. Also, kiwis supply your body with a fibre called pectin which helps reduce appetite and body weight. The nutritious fruit also acts as a natural laxative, thereby promoting digestion and water weight loss. So, add sliced kiwis to your breakfast cereals, yoghurt, and smoothies.

11. Peanut Butter:

Abundant in fibre and proteins, peanut makes a healthy addition to your breakfast for weight loss. Adding peanut butter to your various breakfast recipes helps you stay full for longer, have a healthy dose of good fats, fibre, and proteins, and promote weight loss naturally. As peanut butter has good calorie content, you may add only a couple of tablespoons of peanut butter to your sandwiches, whole-wheat toasts, or oatmeal in your regular breakfast.

12. Grapefruits:

Grapefruit is another excellent food, which is low in calories and high in fibre, that you can add to the balanced diet chart to lose weight. Eating this citrus fruit in breakfast or half of it before your meals promotes significant weight loss. It also helps reduce body fat mass. You may add grapefruit to your fruit salads, smoothies, or parfaits for breakfast.

13. Coffee:

You can’t ignore the significance of coffee in helping you lose weight. When you drink a cup of coffee without adding too many sweeteners, you can enjoy outstanding weight loss benefits. The caffeine content in coffee helps boosts your metabolism and fat-burning processes that promote weight loss naturally. So, when you are planning a healthy breakfast to lose weight, be sure you include a cup of coffee in it. Be sure that you do not overdo the creamer or sugar, as sugar and creamer can increase the calories and reduce the weight loss and health benefits of coffee. Regular coffee consumption can help you keep your weight in check.

So, if you are trying hard to get in shape and finding it difficult to choose healthy food options for breakfast for weight loss, get in touch with us. Our certified nutritionists at Health Total formulate and offer you a personalized healthy diet plan for breakfast to enable you to enjoy sustainable weight loss benefits and improved immunity and overall health. Our healthy diet chart has all nutritious foods that help you lose weight without taking a toll on your health and nourish your body with all crucial nutrients. So, waste no time, reach out to us at Health Total, and embark on your weight loss journey effortlessly with our customised plan for your healthy breakfast for weight loss.

Sign up for a FREE consultation with Health Total experts to get more tips on breakfast diet plans for weight loss or for managing any other health condition. Call toll-free at 1-800-833-171-709 and book an appointment!