Eating breakfast can help you reach your weight-loss goals. More than 75 percent of the members of the National Weight Control Registry, an ongoing research group of people who have successfully lost and maintained an average of 66 lbs., report breakfast eating as one of their strategies. Diet breakfasts keep calories and saturated fats to a minimum, but provide enough energy and nutrition to keep hunger in check until lunchtime.
Eggs
An egg breakfast can actually enhance your weight-loss efforts. Individuals who consumed an egg breakfast containing about 340 calories five times per week lost 65 percent more weight after eight weeks than those consuming a bagel breakfast with the same number of calories, according to a study performed by researchers at St. Louis University. Have two hard-boiled or poached eggs with a whole grain english muffin and a whole orange for 340 calories. If cholesterol intake is a concern, scramble one whole egg with three egg whites using nonstick cooking spray and have alongside two slices of whole-wheat toast and a glass of skim milk. Alternatively, make the eggs or egg white and egg combination into an omelet filled with a combination of spinach, mushrooms, tomato and bell pepper to have with the toast or muffin. Whole grain or whole wheat breads provide fiber and B vitamins, while the eggs are a source of protein, lutein, vitamins B6 and B12 and selenium.
Smoothies
Smoothies are a quick and easy way to obtain significant nutrients without a lot of effort in the morning. Blend frozen fruit with plain, low-fat yogurt, nonfat milk and ice for a healthy, low-calorie breakfast. Try combinations such as 1 cup of strawberries, a frozen banana, 1/2 cup of orange juice and 1 cup of soy milk for 300 calories; 1 cup of fresh pineapple, 1/2 cup of frozen papaya, half of a frozen banana and 1 cup of milk for 220 calories; or 1/2 cup of green grapes, 1 cup of baby spinach, a frozen banana, 1/2 cup of chopped, peeled apple and 1 cup of water for 225 calories. Add a scoop of whey or soy protein for an extra 80 to 110 calories and 16 to 20 g of protein.
Wraps
A breakfast wrap can be put together quickly while providing satisfaction and nutrition. Try a whole grain tortilla with 1 tbsp. of almond butter and a whole banana for 315 calories, heart-healthy fats, vitamin E and potassium. Spread a whole wheat tortilla with 1 tbsp. of light cream cheese and top with about a quarter of an avocado, sliced, and 3 oz. sauteed lean ground turkey for 390 calories, monounsaturated fats and 21 g of protein. Combine 1/2 cup of black beans, two scrambled egg whites and 1/2 cup of salsa in two corn tortillas for about 300 calories, fiber and a serving of vegetables.
Yogurt
Yogurt makes a healthy foundation for a low-calorie breakfast. Blend 6 oz. of nonfat plain yogurt with 1/2 cup of low-fat cottage cheese and 1 cup of sliced berries for a pudding-like morning meal with 223 calories and bone-building calcium and phosphorus. Layer 8 oz. of nonfat Greek yogurt with 1 cup of high-fiber cereal and sliced peaches for a parfait with iron, calcium and vitamin C. For an on-the-go option, grab a container of fruit-flavored, low-fat yogurt and 1 oz. of toasted almonds for 360 calories.
Member Comments