What Is Healthy Breakfast To Lose Weight?

Many people in the U.S. skip breakfast, but this practice is not a good idea---especially if you are trying to lose weight. Consuming a healthy breakfast can help reduce hunger later in the day and give you an energy boost that can be used for increased physical activity, say the experts at the Mayo Clinic.

Significance

Eating breakfast helps you reduce your fat intake and limit unplanned snacking throughout the day, says Heather Hochberg-Garrett of the American Dietetic Association. In fact, eating breakfast translates to a 23 percent lower risk for gaining weight over a decade-long period, found A.A. van der Heijden, lead author for a study published in the journal "Obesity." Van der Heijden evaluated more than 20,000 men ages 46 to 81 to find the link between breakfast consumption and long-term weight control.

Effects

Eating a high-fiber, high-carbohydrate and low-fat breakfast such as whole-grain cereal instead of a low-fiber, high-carbohydrate breakfast such as a processed cereal or a high-fat breakfast such as bacon and eggs is linked to a healthier body mass index, or BMI, Hochberg-Garrett said. The BMI is used as an indicator of body fatness. People who consume this type of breakfast also generally have better cognitive performance and fewer health problems, Hochberg-Garrett notes. Breakfasts most frequently consumed by overweight people are the high-fat, low-fiber choices. On the other hand, eating foods high in fiber, which tend to be lower on the glycemic index, leads to consuming fewer calories throughout the day. This may be due to prolonged satiety, meaning feeling of fullness, notes Shauna Ball, lead author for a study published in the journal "Pediatrics."

Identification

The Mayo Clinic recommends including one or two of four elements in a healthful breakfast. The first is whole grains such as melba toast, whole-grain rolls, hot or cold whole-grain cereals or low-fat bran muffins. Also consume low-fat protein such as hard-boiled eggs, lean meat slices, fish such as water-packed tuna or peanut butter. Also add low-fat dairy such as low-fat yogurt or skim milk. Fruit and vegetables are the final element. Good choices include 100 percent juice and fresh fruit and vegetables.

Considerations

If you are a breakfast cereal eater, be selective, advises the Mayo Clinic. Look at the calories and serving size. Ideally, you'll have a serving size of ¾ to 1 cup that has 120 calories or less. Also pick cereals with 13 or fewer grams of sugar per serving as well as one that has a minimum of 3g of fiber per serving, though eating a cereal with 5g of fiber or more is your best bet. Utilizing cereal bars is another option. Seek bars that meet the dry cereal guidelines, and include either some fruit or low-fat yogurt or milk.

Expert Insight

If you are not a cereal eater, other simple breakfasts can keep you on track with your weight loss goals, including oatmeal with almonds and/or dried cranberries; a smoothie made of fruit, low-fat yogurt and wheat germ; a microwaved potato with grated Parmesan cheese and broccoli; a whole grain waffle with peanut butter; or multigrain pancakes with yogurt and fruit, advise the experts at the Mayo Clinic.