When losing weight, eating the right number of calories and nutrients for your early morning meal can get your day started in the right direction. According to the International Food Information Council's 2008 survey, only 46 percent of Americans eat breakfast every day. Learn which breakfast foods are easy to prepare, good for your health and may help you lose weight.
Benefits
Eating breakfast is a way to provide your body system with nutrients after a long night's sleep. If you do not eat fairly soon after waking up, you may experience a drop in your blood sugar, which can make you feel tired or excessively hungry, according to the University of Georgia. Starting the day off with healthy food may help you stay motivated to make healthier, low-calorie choices the rest of the day.
Whole Grains
Start your breakfast off with whole-grains. Grains help you stay full and can get you on your way to consuming at least 25 g of fiber as recommended by the Cleveland Clinic. The less refined the grain, the higher the fiber, as the milling process has not removed the fiber rich bran layer. Low-calorie breakfast grains include 100 percent whole-wheat bread, a cup of oatmeal, cereal that has at least 5 g of fiber per serving,whole-grain English muffins or 1/2 a toasted bagel. Balance the nutrients of your breakfast meal by eating your cereal with soy or skim milk, adding sliced fruit to cereal, eating a piece of whole fruit or drinking a small glass of milk.
High Protein
A 2008 study published in the International Journal of Obesity studied the effect of eating eggs for breakfast on weight loss. Lead researcher Jillon Vander Wal found that the participants who ate eggs for breakfast while reducing overall caloric consumption lost more weight than the participants who ate no eggs for breakfast. The researchers noticed no statistically significant differences in HDL, LDL and total cholesterol between the groups. However, if cholesterol is a concern for you and your doctor, eat egg-white omelets or scramble three egg whites instead of using whole eggs. Use high-protein cooked beans in breakfast wraps or have a low-fat protein shake when you are in a hurry.
Low-Calorie Suggestions
Keep your breakfast calorie and fat level low by carefully analyzing the foods you eat. If you eat whole-grain toast, choose the reduced-calorie version to save calories. Spread 100 percent fruit spreads on your muffin rather than butter. Drink or use skim milk instead of full-fat milks. Examine the nutrition label on cereals, breakfast bars and granola to determine which is lowest in calories. If you are keeping your calories in the 1,500 to 1,700 range allow yourself between 350 to 450 calories for breakfast.
Considerations
You may find it easier to develop the habit of eating breakfast if you choose three or four favorite breakfast meals and rotate them throughout your week. Having a set breakfast meal plan may make it easier to consistently eat breakfast. When losing weight, eat not only a low-calorie breakfast, but make low-calorie choices throughout the day to aid in your weight loss success. Add regular strength training and aerobic exercise to your weight-loss strategy.
References
- Food Insight: Beat the Winter Blues: Boost Your Energy With Breakfast!
- University of Georgia: Noah Net Wellness: Breakfast -- A Healthy Start to Every Day
- Cleveland Clinic: Heart Healthy Breakfast
- International Journal of Obesity: Egg Breakfast Enhances Weight Loss
- Centers for Disease Control and Prevention: Cutting Calories
- Vermont Department of Health: Sample Weekly Meal Plan
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