To help you reach your weight loss goals more easily, start your day with a healthy breakfast. According to the National Weight Control Registry, which regroups data from people that managed to lose a minimum of 30 lbs. and kept it off for at least a year, 78 percent of successful dieters eat breakfast every day.
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Old-fashioned oatmeal and steel-cut oats are good breakfast foods to help you lose weight. With oatmeal, the larger the flakes, the better, because they will take longer to digest and keep you full longer. Choose the plain variety to avoid extra sugar and calories your body doesn't need. Oatmeal is a source of fiber, which promotes satiety and prevents hunger longer. Sweeten your oatmeal with plain yogurt, unsweetened applesauce, fresh fruits or natural peanut butter.
Cottage cheese is a good food to include at your breakfast because of its high protein content. Protein is the nutrient that has the most satiating power, according to the 2008 issue of the "American Journal of Clinical Nutrition," and will help you feel full longer. A serving of 1/2 cup of 1 percent cottage cheese contains an average of 14 g of protein. Add it to your oatmeal, mix it with fresh fruits or almond butter, or serve it on your scrambled eggs.
Many dieters have avoided eggs because of their high cholesterol content. However, it is now recognized that dietary cholesterol is not deleterious for your blood cholesterol levels if you are healthy overall. Two large eggs contain more than 12 g of protein, which will help you stay full until lunch. Prepare scrambled eggs, an omelet or hard-boiled eggs for breakfast to help you lose weight.
Fresh fruits can help you satisfy your sweet tooth, while sticking to your eating plan and losing weight. Choose fresh fruits over fruit juices because of their higher fiber content, which will keep you satiated longer. You'll also get other nutrients, including vitamin C. Limit your fruit serving to approximately 100 calories, whether you choose to have 1/2 a large banana, a small pear or 2 cups of strawberries.
Cheese is a source of satiating protein that you can include at your breakfast. You can have 1 to 2 oz. of low-fat cheese for only 75 to 150 calories and 7 to 14 g of protein. Add it to your scrambled eggs or have cheese cubes with grapes. You'll also get other benefits from cheese, including calcium and vitamin B-12.
Add nuts to your breakfast to lose weight -- they're packed with fiber to keep you feeling full. Keep the serving size to no more than 1 oz. of nuts or 2 tbsp. of nut butter. Their protein and fiber can satisfy you for hours. Add nuts or nut butter to your oatmeal, yogurt, cottage cheese and fruit salad, or have them on their own.
- National Weight Control Registry: Research Findings
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- "American Journal of Clinical Nutrition"; Protein, Weight Management, and Satiety; Douglas Paddon-Jones, et al.; 2008
- USDA National Nutrient Database: Cottage Cheese
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- USDA National Nutrient Database: Egg, Whole, Raw, Fresh