List Of Healthy Breakfasts To Lose Weight

Healthy breakfasts provide necessary fuel for the body, which is why the common phrase that breakfast is the most important meal of the day is true. Nutritious foods have a function, not only for weight loss, but also for increased energy and improved cognitive functioning that lasts for hours. Healthy breakfasts can help to decrease cravings for empty-calorie foods that might cause unwanted weight gain.

Skipping Breakfast

People who skip breakfast risk weight gain. Although some may believe that by reducing morning calories, weight loss will follow, the opposite is true. Research findings published in the "American Academy of Pediatrics" concluded that adolescents especially should eat a healthful breakfast consisting of whole-grain cereals, low-fat milk and fresh fruit. The research indicated that breakfasts containing nutrient- and fiber-rich carbohydrates promote weight loss and reduce disease risk. On the other hand, skipping breakfast produces weight gain and decreases daily energy.

Bread and Cereal

Researchers reported in the "Journal of the American College of Nutrition" that those who consumed ready-to-eat cereal, cooked cereal and quick breads for breakfast had significantly lower body mass indexes than those who either skipped breakfast or consumed meat and eggs for breakfast. Conventional breakfasts of cereals and grains are the healthiest breakfasts for losing weight. The cereal types recommended for weight loss are cooked cereals such as oatmeal, rice, whole-grain cereals, cold cereals that contain fiber and low-sugar, healthy breads and whole-grain pancakes or waffles.

On-The-Run Breakfasts

On-the-run breakfasts refer to soda, a glass of milk, a slice of low-fiber toast or a cup of coffee -- all of which are poor dietary breakfast choices that lead to obesity, according to "Journal of the American College of Nutrition." Inadequate intake of fiber-rich foods, fresh fruits, vegetables and calcium-rich foods has a detrimental health effect especially when soda, sweetened beverages and fast food replace sound food choices for breakfast.

Meat and Eggs

Those who consume meat and eggs for breakfast have the highest level of energy intake during the day but also the highest body mass index of all groups studied. Breakfast eaters who consume meat and eggs for breakfast do not lose weight, especially if the breakfast meat contains saturated fats. Substitute products such as sausage or bacon for products that are low in fat in order to reduce total fat and saturated fat intakes for the day, according to the "Journal of the American Dietetic Association." The best breakfasts to lose weight are those that include a variety of grains, high in nutritive value, yet do not provide excess energy and saturated fats that meat and eggs produce.