Breakfast That Will Make You Lose Weight

Medically reviewed by Amy Richter, RD, Nutrition — By Rachael Ajmera, MS, RD and Alina Sharon — Updated on January 25, 2024

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Eating Breakfast Won't Help You Lose Weight, But Skipping It Might Not Either

Sugary, nutrient-poor breakfast foods can make you feel tired and hungry soon after eating them. To avoid cravings and aid weight loss, choose nutritious options like eggs, yogurt, fruit, vegetables, and healthy grains.

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium.

Suggests that eating cereal grains may benefit weight loss, partly because it increases your fiber intake, among other possible mechanisms. However, more

Are Eggs Good For Weight Loss?

High in fiber but low in calories, one medium banana has just over 100 calories yet packs 3 g of dietary fiber — knocking out up to

Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.

Yogurt makes an excellent addition to a weight-loss diet. In particular, Greek yogurt delivers a hearty chunk of protein in every serving, making it an ideal weight-loss breakfast food.

Weight Loss Tips: Breakfast Options That Can Keep You Full For Longer And Help You Lose Weight

Smoothies can give you a concentrated dose of nutrients. Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.

However, smoothies can be high in calories if you use too many calorie-dense ingredients. For a simple weight loss smoothie, blend one cup (285 g) of Greek yogurt with some leafy greens, two tablespoons (tbs) or (28 g) of chia seeds, and one cup (144 g) of strawberries.

Just make sure not to overdo it with the sugar or creamer, as they add calories and negate some of the coffee’s potential health-promoting properties.

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High in vitamin C, vitamin K, and potassium, kiwis are also an excellent source of fiber — just one cup (180 g) provides up to

Take a look at the ingredients in almost any diet pill or fat-burning supplement, and there’s a good chance you’ll spot green tea.

Try adding a squeeze of lemon, drizzling on a bit of honey, or brewing your tea with ginger or mint to bring a tasty twist to your cup.

Does Eating Breakfast Help You Lose Weight?

Research shows that beta-glucan can help balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite.

That said, remember that nuts are also very calorie-dense, so limit your intake to about one ounce (28 g) at a time to keep the calories from stacking up.

While there isn’t one single dish that’s necessarily the healthiest to eat, you have plenty of healthy ingredient choices to give you a variety of nutritious breakfast options.

Is Skipping Breakfast Good Or Bad For You? Learn The Truth

Remember that following a weight loss diet doesn’t just end with a healthy breakfast. Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help you lose weight quickly.

Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Did you know you can use the first meal of the day as a tool to lose weight? Want to know how? We've enlisted the expertise of two registered dietitians — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a scrumptious and satisfying breakfast that will help you lose weight. Follow their advice below to start seeing results.

Aim for a range between 300 and 400 calories. If you're trying to lose weight, stick with the 300 to 350 range, and if you're trying to maintain weight, especially if you're working out, shoot closer to 350 to 400 calories.

Weight Loss Breakfast Recipes — Healthy Breakfast Ideas

About 45 to 55 percent of your breakfast calories should be devoted to carbs, which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods or those made with enriched white flour, and choose whole grains, fruits, and veggies.

About 15 to 20 percent of your breakfast calorie amount should be protein, which works out to about 13 to 20 grams. Getting enough protein at breakfast is important for keeping you satisfied throughout the morning. And studies have shown that getting at least 20 grams of protein at breakfast may help you lose weight as well. Eggs, dairy products, soy milk, protein powder in smoothies, nuts and seeds, and whole grains are great sources of protein.

Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total breakfast calories. Instead of saturated fats like bacon and cheese, go for monounsaturated fats (MUFAs) like olive oil, nuts and seeds and the butters made from them, and avocado.

Foods That Help You Lose Weight And Fill You Up, Too

Aim for about 25 percent of your recommended daily total of 25 grams per day. That works out to about six grams, but it's OK to go above that, as long as it doesn't bother your digestive system. Berries, pears, apples, greens and other veggies, nuts, seeds, and whole grains can help you reach that goal.

If you follow the equation for carbs above, then you won't have to worry about going overboard on sugars, especially if you're eating a combination of foods like fruits, whole grains, and dairy products. But for a ballpark number to keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try not to exceed six grams — that's about 1.5 teaspoons' worth of any sweetener (white sugar, brown sugar, maple syrup, honey, or agave).

Ideally you should eat breakfast within 30 to 60 minutes of waking up. If you're not keen on eating anything big first thing, split this meal up into two parts, having something light close to waking up and the other half about an hour and a half later. This also works well if you're a morning exerciser and prefer not to have a full stomach while you work out. If you're exercising, you can aim to have the more carbohydrate-based portion of your breakfast (fruit, toast, etc.) prior to working out and the more protein-centric portion afterward.

Want To Lose Weight In 2024? These Are The Best Breakfasts You Could Have Every Morning, Nutritionists Say

Looking to lose weight during other times of the day? Here's what to eat for lunch, what to eat at snack time, and what to eat at dinner to lose weight.

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