14 Healthy Breakfast Foods That Help You Lose Weight

7. Grapefruits

Grapefruits are a popular component of many diets and weight loss programs — and for good reason.

Besides being low in calories, grapefruits have a high water and fiber content — both of which can be beneficial for weight loss .

One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group.

In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) — about five times more than the control group .

In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% .

Fresh grapefruit slices make a great addition to a well-rounded breakfast. You can also add grapefruit to parfaits, smoothies or fruit salads.

However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects .

SUMMARY

Grapefruits are low in calories, high in water and rich in fiber. Studies show that they may increase weight loss and reduce calorie intake and body fat.

8. Coffee

Some studies have found that your morning cup of joe could bring big weight loss benefits.

Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning.

According to one small study in eight men, caffeine consumption increased metabolism by 13% and enhanced fat breakdown .

Another study in 58,157 adults showed that coffee may aid long-term weight control, as increased coffee intake was associated with less weight gain over a 12-year period .

While coffee may not make a balanced breakfast all on its own, you can easily pair it with your favorite healthy breakfast foods to give your morning meal an upgrade.

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

SUMMARY

Coffee has been shown to increase metabolism and fat-burning. Long-term coffee consumption may also aid weight control.

9. Kiwis

High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile.

They’re also an excellent source of fiber — just one cup (177 grams) provides up to 21% of your daily needs (26).

One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference .

What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss .

They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily .

Sliced kiwis make a great breakfast boost. You can also add them to yogurt, smoothies or cereals.

SUMMARY

Kiwis are high in fiber, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily.