14 Healthy Breakfast Foods That Help You Lose Weight

4. Yogurt

Creamy, delicious and satisfying, 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.

One study in 20 women found that eating high-protein yogurt as a snack decreased levels of hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers .

Another study in 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not regularly consume yogurt .

Try combining one cup (285 grams) of Greek yogurt with some mixed fruit, chia seeds or wheat germ for an especially nutritious breakfast.

SUMMARY

Yogurt is high in protein and has been associated with decreased hunger and food intake, plus a lower risk of weight gain.

5. Smoothies

Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss.

Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.

Filling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer .

Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings .

However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.

For an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.

Enjoy your smoothie throughout the morning to resist snacking and combat cravings.

SUMMARY

Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. Be sure not to add too many high-calorie ingredients.

6. Berries

Berry varieties such as strawberries, blueberries, blackberries and raspberries are all incredibly nutrient-dense, meaning they’re low in calories but packed with essential nutrients.

In addition to providing many important vitamins and minerals, berries are rich in fiber, which may reduce hunger and food intake .

In fact, one study in 12 women found that swapping a high-sugar afternoon snack for a serving of mixed berries reduced calorie intake later in the day by an average of 133 calories .

Another study in 133,468 adults showed that each daily serving of berries was associated with 1.1 pounds (0.5 kg) of weight loss over a four-year period .

Add berries to your morning smoothie, oatmeal or yogurt to take advantage of their unique weight-busting benefits.

SUMMARY

Berries are nutrient-dense and high in fiber. Studies show that eating berries may decrease calorie intake and aid weight loss.