A healthy breakfast benefits everyone, but new research suggests that it's particularly beneficial for individuals trying to lose weight. According to the Weight Watchers organization, 78 percent of people listed in the National Weight Control Registry--a database of former dieters who lost a minimum of 30 pounds and kept it off for at least one year--claimed to eat breakfast daily. Not only does a healthy breakfast help you lose weight, it helps you maintain your success long after meeting your weight management goals.
Oatmeal With Berries
A whole-grain food, oatmeal is high in dietary fiber. The American Dietetic Association notes that fiber helps regulate your insulin and blood glucose levels. Stable blood glucose and insulin levels prevent you from getting hungry too early and subsequently seeking out a mid-morning snack. Pair your oatmeal with strawberries, blueberries or raspberries for added vitamin C, vitamin B and potassium.
Vegetable Omelet
A vegetable omelet comprised of eggs and fresh vegetables fits well into a low-carbohydrate or low-calorie diet plan. Eggs are rich in protein and vitamin A, yet one large egg contains only 70 calories. Because protein digests slowly, you'll feel full for a longer period of time after eating a high-protein breakfast. Pack your omelet full of your favorite fresh vegetables. Bell peppers, spinach, mushrooms and onions are just a few of the many vegetable options available for your omelet.
Low-fat Yogurt and Cereal
Low-fat yogurt is packed with beneficial bacteria that aid in digestion and also contains a high amount of calcium, which can help you manage your weight. An article by Dr. Michael Zemer in the Journal of the American College of Nutrition states that calcium boosts metabolism and speeds up the breakdown of fat--facilitating weight loss. A single serving of low-fat yogurt contains approximately 100 to 200 calories, depending on the brand.
Yogurt alone, however, is unlikely to provide you with enough substance to keep your body going until lunch. Adding a high-fiber cereal, such as bran flakes or granola, to your yogurt gives it added substance and increases its nutritional value.
Banana French Toast
If you think French toast can't be healthy, think again. You can prepare French toast without all the added fat and empty calories by using a low-calorie, butter-flavored spray instead of butter, wheat bread rather than white bread and replacing whole milk with skim milk in the toast batter. Top your toast with sliced bananas and two tablespoons of light syrup for a healthy and delicious breakfast that doesn't blow your diet.
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