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7 Breakfast Foods That Help You Lose Weight

7 Breakfast Foods That Help You Lose Weight
Dr. Constance Odom, MD Picture of Dr. Constance Odom, MD

Medically reviewed by

Written by our editorial team.

Last Edited 5 min read

When you are trying to lose weight, eating breakfast on a regular basis is essential. It's not a cliché when people say that breakfast is the most important meal of the day, because a healthy breakfast can help you eat less during the rest of the day and help you control your appetite. What you eat for breakfast is just as important as eating breakfast regularly; obviously a breakfast of donuts and high carbohydrate foods is not the same as a balanced breakfast. Below are some ideas for breakfast foods that can help you lose weight and that can work great for quick and easy breakfast meals.

Breakfast weight loss food #1 - Eggs

Eggs are a staple breakfast food that can work excellently for weight loss. You don't have to worry as much about their cholesterol content because studies have found that the cholesterol in food is not as closely related to blood cholesterol as previously thought. Eating more protein on a regular basis can help you burn fat, and eggs are a fast and easy source of protein for breakfast. Free range organic eggs are best as they have better ratios of healthy fats. Eggs are also very low in calories which is another reason why they are a great breakfast food, and they definitely won't lead to weight gain. If you already have high cholesterol, talk to your doctor before you start adding a lot of eggs into your diet, but most people should be fine.

Breakfast weight loss food #2 - Blueberries

Blueberries are another great weight loss food and they work perfectly in dozens of different breakfast recipes. Eating them raw is one of the best ways to get their health benefits, but of course they work great in smoothies, yogurt, or oats. The fiber in blueberries keeps you full during the day, and a half of a cup of blueberries has just 40 calories. Their insoluble fiber helps avoid digestive problems and they are rich in several disease fighting nutrients. Blueberries help reduce inflammation as well which is associated with weight gain and a wide range of other health problems.

Breakfast weight loss food #3 - Oatmeal

Oatmeal is a great weight loss food for some people. Not everyone can eat oatmeal without weight gain, but some people can tolerate it better than others. The fiber in oatmeal can keep you full for long periods of time, and it also helps your body control its insulin levels. If you exercise regularly, oatmeal is also a great source of slow burning carbohydrates that can help you power through your workout. You should avoid most other breakfast cereals, but organic stone ground oatmeal is a good source of carbohydrates to get you through your day, and as long as you haven't had weight issues from oatmeal and other grains in the past then it can be a good source of energy to get your day started. Keep in mind that a lot of people should avoid all grains including even whole grains like oatmeal because of the inflammation problems that they can cause.

Breakfast weight loss food #4 - Whey protein

There's a good reason why almost every athlete and bodybuilder consumes whey protein on a regular basis. Whey protein is an excellent food to add into your breakfast meals whenever you can. Whey protein has every essential amino acid that you need and it can help you control your insulin levels and maintain your muscle mass when you are losing weight. Whey protein helps your body control the signals related to hunger, and it helps you feel satiated. Studies are showing that whey protein has a better appetite suppressing effect than even other types of protein.

Breakfast weight loss food #5 - Grapefruit

Grapefruit is a fairly popular breakfast food but many people are not aware of how amazingly effective it is as a weight loss food. Studies have found that eating a half of a grapefruit prior to eating a meal can help reduce the amount of food that you eat, so it's a great choice right before your breakfast or even before your other meals of the day. It helps to reduce your appetite like many of the other healthy breakfast foods mentioned in this article, and it also stabilizes your blood sugar. Grapefruit also has one of the highest levels of antioxidants of any fruit, but this is just a side benefit when it comes to weight loss. Grapefruit also lowers cholesterol levels because of its high levels of pectin, a soluble fiber.

Breakfast weight loss food #6 - Strawberries

Strawberries are an excellent weight loss food for breakfast because they are high in fiber like blueberries. Also being low in calories, strawberries don't add very much to your daily calorie total and can also help improve your metabolism. Strawberries can also help to slow down the rate of digestion of starchy foods, which in turn helps to prevent insulin resistance and weight gain. One full cup of strawberries only has 49 calories, and one cup of strawberries is very filling. Be careful to avoid adding any unnecessary sweetener to strawberries, and if you do sweeten them it's best to use a natural sweetener like stevia.

Breakfast weight loss food #7 - Avocado

Avocado can go great with eggs or as an ingredient in your breakfast smoothie. They are a great source of healthy fats which makes them great as a breakfast weight loss food. Avocados have about 20 grams of healthy fats per fruit, and they help to stabilize your blood sugar and control your hunger levels throughout the day. Avocados can also increase testosterone production for both men and women, and the effect is mild but it also helps to burn fat. If you're looking for a great source of healthy fat, add more avocados into your diet on a regular basis. Another good source of healthy fat is coconuts and coconut oil, as well as olive, and you should try to get as many of these healthy fats in your diet as you possibly can.

Be sure to eat breakfast every day when possible, and do your best to avoid unhealthy breakfast foods and try eating as many of these healthy foods as you can.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.