• You're all caught up!

Best Food to Eat in the Morning to Lose Weight

author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
Best Food to Eat in the Morning to Lose Weight
Try an egg-white omelet with black beans, tomatoes and tofu or reduced-fat cheese. Photo Credit William Mahar/iStock/Getty Images

Eating certain foods in the morning makes it easier to lower your overall calorie intake and shed pounds. Lower-calorie foods that help you feel full throughout the morning are good choices when you’re trying to lose weight. To maximize weight-loss success, boost metabolism and tone up, exercise regularly.

High-Protein Foods

Eating protein in the morning may be beneficial when you’re trying to drop weight. Protein induces energy expenditure and boosts satiety, which contributes to healthy weight management, according to a review published in 2008 in “Current Opinion in Endocrinology, Diabetes and Obesity.” Authors of this review suggest that higher protein intakes are beneficial for weight loss and lean muscle mass preservation. For breakfast, try protein-rich egg whites, nonfat Greek yogurt, low-fat cottage cheese, tofu or lean meats.

Fiber-Rich Options

Eating fiber-rich foods in the morning is another effective weight-loss strategy. In fact, fiber-rich diets increase satiation, help reduce hunger and are beneficial for weight loss, reported a study published in 2013 in “ISRN Obesity.” Fiber-rich breakfast foods include oatmeal, whole-grain cereals, fruits, legumes, nuts and seeds. Try combining fiber-rich foods with high-protein foods. For example, add black beans to an egg-white omelet, or eat oatmeal with plain nonfat Greek yogurt.

Protein Shakes

While you should always check with your doctor before consuming protein supplements, including protein shakes, drinking high-protein shakes in the morning as a meal replacement may help you shed pounds. Individuals who consumed a whey protein beverage two times daily for 23 weeks lost body weight, body fat and had smaller waist circumferences than individuals who consumed high-carb beverages, according to a study published in 2011 in “The Journal of Nutrition.”

Foods to Avoid

When you’re trying to lose weight and keep it off, it’s helpful to avoid certain foods in the morning such as those that are higher in calories and that don’t keep you feeling full for long. Examples of these include refined grains, baked goods and foods with added sugars, such as doughnuts, cinnamon rolls, muffins, pancakes or waffles with syrup, and regular bagels with flavored cream cheese. Avoid adding cream and sugar to your coffee. Pass on high-fat meats such as bacon and sausage and limit or avoid regular cheeses, egg yolks, butter and margarine.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media