Though many dieters skip breakfast in hopes of losing weight, eating breakfast may actually be more helpful. Eating in the morning can keep you full for several hours --- if you choose the right foods. If you fill up on high-calorie and high-fat foods, you'll likely be hungry before it is time for lunch.
Oatmeal
Oatmeal is a quick and convenient breakfast that is filled with fiber, note Joy Bauer and Rosemary Black, authors of "The 90/10 Weight Loss Cookbook." Fiber helps you fill your stomach and provides a dose of energy to get you through the morning. Oatmeal is also low in calories, which may help you reach your weight loss goals more quickly. Opt for low-sugar instant oatmeal or use quick-cooking oats and add your own ingredients. Skim milk will add a healthy dose of calcium and a 1/2 cup of blueberries or raspberries provide additional fiber and essential nutrients as well. Add cinnamon for flavor without calories or fat.
Whole Grain French Toast with Fruit
French toast can be a diet-friendly meal if you make it with fiber-rich whole grain bread instead of white bread, note Brenda Watson and Leonard Smith, authors of "The Fiber35 Diet: Nature's Weight Loss Secret." Dip the bread slices in one egg beaten with one additional egg white and cook in a skillet sprayed with nonfat cooking spray. Before flipping, sprinkle the bread with your favorite spices, such as cinnamon, to enhance the flavor without adding fat or calories. Top your French toast with low-fat, low-sugar yogurt and slice a banana or some strawberries on top. The combination of bread, yogurt and fruit will fill you up for fewer calories and may prevent overeating throughout the morning.
Scrambled Eggs with Vegetables
Eggs are a good source of protein, which can help increase your energy level so you are able to burn more calories throughout your morning. Adding vegetables to your eggs can enhance the taste as well as add some fiber to your breakfast. Scramble one or two eggs with some chopped bell pepper, onion and mushrooms. Top with low-fat shredded cheddar cheese to boost your calcium intake as well. If you like, add broccoli for more fiber or lean ham for an extra protein boost.
References
- "The 90/10 Weight Loss Cookbook"; Joy Bauer and Rosemary Black; 2005
- "The Fiber35 Diet: Nature's Weight Loss Secret"; Brenda Watson and Leonard Smith; 2008
Member Comments