Gold Member Badge
0

Notifications

  • You're all caught up!

The Best Breakfast Foods for Weight Loss

by
author image Aglaee Jacob
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.
The Best Breakfast Foods for Weight Loss
The Best Breakfast Foods for Weight Loss

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.

Old-fashioned Oatmeal

Oatmeal
Oatmeal

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

Cottage Cheese
Cottage Cheese

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.

Eggs

Eggs
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

Fresh fruits
Fresh fruits

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

Cheese
Cheese

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.

Nuts

Nuts
Nuts

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.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
GOAL
  • 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
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

Demand Media