14 Healthy Breakfast Foods That Help You Lose Weight

10. Green Tea

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.

Green tea has been studied extensively for its metabolism and fat-burning capacities.

For instance, one small study in 23 people found that taking three capsules of green tea extract increased fat burning by 17% within just 30 minutes .

Another study in 10 adults showed that green tea extract sped up metabolism and increased calorie burning over a 24-hour period by 4% .

Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by 106 calories .

There are limitless ways to enjoy green tea in the morning. 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.

SUMMARYGreen tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss.

11. Chia Seeds

Tiny but powerful, chia seeds are an excellent breakfast supplement.

They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer .

They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger .

One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels .

Another 12-week study in 19 people showed that 35 grams of chia flour daily significantly reduced body weight and waist circumference .

Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar.

Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries.

Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

SUMMARY

High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels.

12. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight.

Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health .

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

One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite .

Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.

SUMMARY

Oatmeal is low in calories but high in fiber and protein, which may help increase weight loss. It also contains beta-glucan, which can decrease both blood sugar and appetite.