When you start a diet with the goal of losing weight, you quickly learn how vital your first meal of the day can be. Getting started on the right foot with a healthy breakfast is, in fact, scientifically proven to help boost weight loss.
According to a study from Cornell University, when researchers surveyed one hundred and fifty people who said they’ve never had to struggle with their weight, they found that almost ninety six percent of them ate breakfast nearly every day. (Among the general population, about 28 percent of men and 18 percent of women ages 18 to 34 skip breakfast every day, according to a study by the NPD Group.)
But it wasn’t just the fact that they were eating breakfast that stood out about this study. The people who manage their weight well tend to eat similar foods when they have their breakfast. Fifty one percent of the people surveyed said that on a normal day, their breakfast included a serving of fruit. Then, forty percent said they ate dairy, and other popular choices were cold cereal, bread, eggs, or hot cereal. Only about twenty percent of these people said that they started off with coffee.
Best Proteins
To stat off, the obvious; eggs. “Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says Martha McKittrick, RD, CDN, CDE, which is also found in lean meats and seafood. Compared to carbs and fat, protein found in eggs keep you satisfied longer and helps you feel fuller.
Also, protein powder is a surprising answer that many people wouldn’t consider normally, but protein powder is one of the most nutrient dense sources of protein that you can find. Using it to make a shake, adding it to oatmeal, or making pancakes with them are some creative ways to work them into your breakfast.
Best Fruits and Vegetables
Raspberries. A single cup of raspberries delivers eight grams of fiber per serving, which is about the same amount you can find even in some beans. And recent research in the Journal of Nutrition suggests that eating more fiber is a great way to prevent weight gain and encourage weight loss.
Apples. Apples are one of the best fruit sources of fiber, which, as we said, is one of the keys to losing belly fat. Eating an apple whole or in slices is a great addition to your breakfast.
Then there are bananas. “Not only are bananas superstars when it comes to potassium, but they also provide filling fiber and water,” says Elisa Zied, MS, RDN, CDN. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.
Possibly the best addition to your breakfast you can make in this category is the avocado. Avocados contain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. “Use the green fruit to make avocado toast or bake an egg in half of an avocado,” McKittrick suggests.
Best Carbs
Grain Toast. Not all breads are created equal, and I think that’s pretty common knowledge these days. Some types are much better than others when it comes to weight loss, and whole grain breads are certainly better than sliced white bread. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds such as barley and millet.
But the simple, best answer for getting your carbs in the morning is oatmeal. “Oatmeal— a great source of complex carbohydrates to fuel the body and fiber to decrease the risk of heart disease,” says nutrition and fitness expert Jim White, RDN. Oatmeal can be coupled with nearly anything, from protein powder to blueberries, to almond milk, it’s just the most well balanced meal you can get in the morning.
