14 Healthy Breakfast Foods That Help You Lose Weight

13. Flaxseeds

Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut.

Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss .

Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.

One small study found that consuming a drink made with flax seeds increased feelings of fullness and reduced appetite, compared to a sugar-sweetened beverage .

Similarly, a study in 18 men showed that bread buns with added flaxseed fiber suppressed appetite and enhanced fullness more than regular buns .

Flaxseeds are versatile and easy to enjoy. Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fiber intake.

SUMMARY

Flaxseeds are high in soluble fiber and have been shown to increase feelings of fullness and reduce appetite.

14. Nuts

Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.

A one-year study in 169 people showed that adding nuts to a Mediterranean diet significantly decreased waist circumference, compared to a control group .

Another study in 65 adults compared the effects of a low-calorie diet including three ounces (84 grams) of almonds per day to a low-calorie diet including complex carbs.

Both diets contained an equal amount of calories and protein. Yet, by the end of the 24-week study, those consuming almonds had lost 62% more weight and 56% more body fat than those consuming complex carbs .

Keep in mind that nuts are also very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from stacking up.

Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.

SUMMARY

Nuts are high in fiber, protein and healthy fats. Studies show that adding nuts to your diet may increase weight loss.

The Bottom Line

Starting your day on the right foot and with the right food can make a world of difference when it comes to weight loss.

Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals.

Keep in mind 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 lose weight quickly.