When you’re trying to lose weight, breakfast can set the tone for the rest of your day.
Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.
On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Here are 14 healthy breakfast foods that can help you lose weight.
1. Eggs
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).
Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.
For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel .
Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period .
From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.
SUMMARY
Eggs are rich in protein and have been shown to increase fullness, reduce food intake later in the day and enhance weight loss.
2. Wheat Germ
Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.
It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving (4).
Studies show that increasing your fiber intake from cereal grains may benefit weight loss.
In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal .
Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain .
Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.
SUMMARY
Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.
3. Bananas
High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot (7).
Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer .
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss .
Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
Research suggests that resistant starch may help reduce food intake and decrease belly fat.
Bananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
SUMMARY
Bananas are high in fiber, which can keep you feeling fuller longer. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat
