When you decide to focus on weight loss, skipping breakfast may seem tempting. Avoiding breakfast cuts calories during a time when most people are in a hurry. However, skipping breakfast also means that you start drawing on energy reserves early in the day, according to nutrition expert Dr. David Ludwig. When you experience low blood sugar and fatigue, unhealthy foods or overeating become more tempting, possibly sabotaging your weight loss efforts. A healthy breakfast keeps your appetite and energy levels more balanced.
Protein
A protein-rich breakfast is an essential factor in losing weight effectively. Eating a hearty breakfast with protein-rich foods keeps you feeling more satisfied throughout the entire day, according to a study at the University of Missouri. Add extra protein to your mornings by mixing almonds in with your cereal or yogurt or spread peanut butter on a slice of whole-grain toast or a whole-wheat pancake. Hard-boiled eggs are a nutritious source of protein. If you dislike plain hard-boiled eggs, chop up a hard-boiled egg as filling for a pita bread sandwich, topped with low-fat salsa.
Grains
Dry cereal is a quick, convenient breakfast staple for many people. Get your cereal to work for your weight loss plans by selecting a cereal that is high in fiber, low in calories and low on sugar. Optimize your bowl of cereal by adding skim milk, whole strawberries or blueberries and a sprinkling of ground flax seed for a nutty-tasting boost of omega-3 fatty acids. As a creative substitute to cereal, try brown rice, a grain that is rich in healthy fiber. Top a bowl of brown rice with a low-calorie sweetener, such as nutmeg, sliced pears or a spoonful of honey.
Fruit
Fruit is generally low in calories and carries plenty of nutritious benefits that aid in healthy, sustainable weight loss. Swap one part of your usual breakfast for a glass of unsweetened orange juice with extra calcium, or eat a whole orange. Citrus fruits are nutritional powerhouses -- instead of your usual apple or berries, get creative a few days a week by topping cereal or yogurt with chopped kiwi. On rushed mornings, a whole apple or pear and slice of low-fat cheese is a nutritious way to blend fruit and protein.
Dairy
Rich in calcium and protein, dairy products are a traditional and nutritious part of many breakfasts. Low-fat cottage cheese is a versatile option that takes no preparation time, ideal for rushed mornings. For a savory breakfast, pair a serving of cottage cheese with whole-grain crackers and vegetables. For a sweeter option, blend cottage cheese with freshly sliced seasonal fruits or berries. Make a diet-friendly breakfast quesadilla by melting low-fat shredded cheese inside a whole-grain tortilla, filled with lean meats such as turkey and your favorite fresh vegetables.
References
- "Harvard Health Letter"; Breaking the Fast; June 2011
- Medical News Today; Start The Day With A Protein-Rich Breakfast To Reduce Food Cravings, Prevent Overeating Later; Emily Martin; May 2011
- "Reader's Digest": 27 Ideas for a Healthier Breakfast
- MayoClinic.com; Healthy Breakfast - Quick, Flexible Options to Grab at Home; February 2011
Member Comments