The verdict on the best weight loss foods to eat for breakfast

We know that choosing the best breakfast foods for weight loss can be overwhelming, to say the least.

Do you eat carbohydrates for breakfast or avoid them at all costs? Is it better to have healthy fats in the morning or should you stick to low fat foods? These are the questions that overwhelm us when trying to find the best breakfast foods that will help us reach our weight loss goals, and it can be frustrating to feel like we don’t have the answers!

To get to the bottom of it, we asked Courtney D’Angelo, MS, RD author at Fit Healthy Momma, and Trista Best MPH, RD, LD at Balance One Supplements, to give us the final verdict on the better weight loss foods to eat for breakfast.

Read on to find out what they chose and for more healthy eating tips, check out The 7 Healthiest Foods To Eat Right Now.

Fiber is a key ingredient to getting your morning off to a good start, so you can’t really talk about healthy breakfast foods without talking about oatmeal first.

“Oatmeal is packed with soluble and insoluble fiber, which helps you feel full for longer and plays a major role in digestive health by keeping the digestive tract fluid and your system clean,” explains D’Angelo.

Although oatmeal is one of the healthiest breakfast options, some people are still afraid of eating carbohydrates when trying to lose weight. But Best reminds us that not all carbohydrates are to be feared!

“It is commonly accepted that carbohydrates to prevent weight loss, but a high quality whole grain carbohydrate like oatmeal is a great addition to a weight loss diet, especially as the first meal of the day, ”says Best /

However, Best recommends that you don’t mix your oatmeal with butter, whole milk, refined sugar, or other high-calorie toppings if you want to stick to your weight loss goals.

RELATED: This Dietitian Says There’s a Breakfast That Can Improve Your Gut Health

Eggs are a great breakfast for weight loss because they are high in protein, but low in calories.

“Protein is another important macronutrient to take in the morning that will keep you full and satisfied, which can help you avoid delicate baked goods or high-fat meats for breakfast,” says Best.

A study published in Hormonal research and pediatrics found that after a 3-month trial, 156 obese teens ate fewer calories at lunchtime after consuming a high-protein egg breakfast in the morning, leading to weight loss at the end of the day. trial. The study noted that the participants could have experienced an increase in satiety and a decrease in appetite hormones, which would have resulted in their success.

D’Angelo says that “along with high levels of protein, egg yolks contain other healthy nutrients like calcium and antioxidants, which can help with weight loss by improving the digestive system.”

Here’s how eating eggs can help you lose weight.

Yogurt is a great breakfast staple when you’re losing weight, but it’s important to be careful about what type of yogurt you choose and what you add to it.

“Yogurt is generally full of protein and can take longer to digest than simple carbohydrates, but just make sure you choose one with little or no added sugar, like Greek or Icelandic yogurt,” explains D ‘. Angelo.

Best agrees, saying “a morning yogurt parfait made with whole grain granola, natural sweetener, and fresh fruit will give you protein, healthy fats, and antioxidants, keeping you fuller for longer and keeping you down. overeating or a sugar crash later. “

Here are the 20 best and worst Greek yogurts, according to dietitians.

It can be difficult to incorporate fresh vegetables into your breakfast, especially when you’re already eating oatmeal, eggs, or yogurt. But Best argues that adding vegetables to your morning routine can help your weight loss efforts.

“Vegetables are low in calories but high in important nutrients that can help you lose weight like B vitamins, fiber, and other fat soluble vitamins,” says Best.

Not only that, but vegetables can also provide nutrients while keeping you full for longer.

“We experience a feeling of fullness when the stretch receptors in our stomach are activated and signal our brain that we are full, which means that a meal high in nutrient-dense, low-calorie foods like vegetables will help us. to feel full without consuming so many calories, ”says Best.

To incorporate more veggies into your breakfast, try making an omelet and adding spinach, mushrooms, or peppers to it.

D’Angelo loves to use almond butter in his breakfast because of the nutrients it contains.

“Almond butter is high in fiber, protein, antioxidants and good fats (monounsaturated fats),” explains D’Angelo. “Nuts, in general, are great for losing weight because studies show that people who eat them feel full longer than those who don’t.”

She recommends adding almond butter to oatmeal, toast, bagels, or a smoothie for breakfast.

D’Angelo also believes that smoothies can be great breakfast choices to help you lose weight.

“With a protein powder smoothie, you get a lot of protein and fewer calories,” says D’Angelo. “Try mixing your favorite powder with healthy fruits for fiber, protein, and antioxidants to help keep you full throughout the morning.”

You can even start by mixing up any of these 22 high protein smoothie recipes from diet and fitness experts. So, be sure to read these next for more tips: