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.
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.
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.
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.
- Current Opinion in Endocrinology, Diabetes and Obesity: Benefits of High-Protein Weight Loss Diets: Enough Evidence for Practice?
- ISRN Obesity: Dietary Adherence and Satisfaction With a Bean-Based High-Fiber Weight Loss Diet: A Pilot Study
- The Journal of Nutrition: Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults