Some people believe that breakfast is the most important meal of the day and that eating breakfast increases weight loss. But is this true? And, if so, what are the best breakfast foods for weight loss?
There is little evidence to support the idea that eating breakfast can increase weight loss. Breakfast is just another meal. That said, eating breakfast can give a person energy for the day. This can reduce the risk of overeating and thus support weight loss efforts.
This article explores the best breakfast foods to help you lose weight. It also looks at breakfast options to meet vegetarian, vegan, and restricted diets. Read on to learn everything there is to know about eating breakfast and losing weight.
Breakfast food tips
To get the most out of breakfast, it’s best to eat nutrient-dense foods. These foods offer more nutritional value per calorie, which can help a person feel fuller for longer. Here are some breakfast food tips that can help you lose weight:
Eat high-fiber foods
People trying to lose weight can benefit from eating high-fiber foods for breakfast and throughout the day. One study found that high-fiber diets helped people lose more weight and improved symptoms of metabolic syndrome. Metabolic syndrome is a risk factor for diabetes.
Other studies link fiber to better health and greater weight loss. For example, in another study, teens who ate more fiber were found to have less visceral fat and less inflammation.
Eat more protein
Eating more protein for breakfast or at any other time of the day can help you lose weight. Numerous studies link high protein diets with increased weight loss. One analysis suggests that protein can help people feel fuller, reducing overeating. People can also burn more calories when they eat protein.
Protein-rich foods are generally rich in other nutrients, allowing a person to get a wide range of nutrients without consuming a lot of calories.
Avoid high calorie options
Try to avoid foods that are high in calories and low in nutrients. Reducing calorie intake at breakfast time and throughout the day can help a person lose weight.
To cut calories, avoid adding sugar to breakfast foods. A healthy breakfast of oatmeal can turn into a high-sugar, high-calorie meal when a person adds a lot of brown sugar. Select cereals that contain less sugar and avoid pancakes and cakes that contain a lot of sugar.
Avoid sugary drinks
Consider the role of beverages in calorie content. A glass of orange juice generally contains more than 100 calories, but offers little nutritional value. Choose to eat the whole fruit instead of drinking juices.
Eat whole foods
Eating whole foods instead of processed foods can help a person lose weight. Try replacing white bread, pasta, and bagels with whole grain options. The whole grain offers more nutritional value and may reduce the risk of some types of heart disease. Because whole grains are rich in fiber, they can support weight loss and reduce constipation.
Should you have breakfast?
With a growing interest in intermittent fasting, some people are now choosing to skip breakfast altogether. But does skipping breakfast support weight loss?
Skipping breakfast can help you lose weight because it means that a person spends more time without consuming calories, which can lead to a lower total calorie intake during the day.
However, skipping breakfast may not be conducive to weight loss for everyone. For some people, skipping breakfast leads to overeating at lunchtime. In this way, skipping breakfast can lead to an overall higher consumption of food.