Healthy breakfast ideas for weight loss are very important for those running a diet program. Being on a diet program doesn’t mean you are detached from food, but you must maintain a good breakfast to lose weight.
There is a list of breakfast menus for dieters that can help you achieve your ideal body weight. The benefits of this healthy breakfast idea for weight loss can prevent you from excessive snacking, which often triggers weight gain.
What are the healthy breakfast menus to lose weight?
Some types of food that are suitable as healthy breakfast ideas for losing weight are:
1. Boiled eggs
Thanks to its protein content, eating boiled eggs at breakfast can help reduce appetite, so this menu is suitable as one of the healthy breakfast ideas for weight loss.
A study published in the Journal of the American College of Nutrition revealed that 30 overweight women experienced a significant increase in satiety and were able to reduce food consumption after eating eggs for breakfast, compared to bagels in the morning.
2. Banana
Do you like sweet food but are afraid of fat? Bananas can be a good alternative.
This fruit, rich in fibre and low in calories, can be used as a healthy breakfast for weight loss.
A medium-sized banana contains only 100 calories. Coupled with 3 grams of fibre content or 12 per cent of the daily nutritional adequacy rate (RDA).
The fibre contained in bananas can inhibit the process of emptying the stomach so that it helps you control feelings of hunger and keeps you full longer.
3. Greek yoghurt
Greek yoghurt is also included in the healthy breakfast ideas for weight loss.
The reason is this dairy product contains high protein, which is considered to help in losing weight.
Research from the journal nutrition explains 20 women who ate high-protein yoghurt as a snack experienced a decrease in hunger and were able to reduce their intake of 100 calories on the same day, compared to those who ate unhealthy snacks such as chocolate or biscuits.
4. Smoothies
The next healthy breakfast idea for weight loss is a low-calorie vegetable and fruit smoothie.
Consuming a smoothie in the morning can increase your fibre intake so you can feel full longer.
You can also add nuts, seeds, or protein powder to keep cravings at bay.
Limit high-calorie ingredients when making smoothies to keep your weight in check.
5. Berries
Berries, such as strawberries, blueberries, blackberries, and raspberries, are packed with high nutrition and low calories.
That is one of the reasons why this type of fruit is suitable as a healthy breakfast for weight loss.
Apart from containing vitamins and minerals, berries are equipped with fibre which can reduce hunger and reduce food intake.
6. Grapefruits
Grapefruit is a citrus fruit that is widely recommended in diet programs.
Not only low in calories, this fruit is also filled with water and fibre, contributing to weight loss.
A study in the Journal of Medicinal Food proved 91 obese adults experienced significant weight loss after regularly consuming half a slice of grapefruit before eating, compared to a control group.
In the 12-week study, participants who ate red grapefruit lost weight by 1.6 kilograms (kg) or five times that of the control group.
7. Coffee
The caffeine content in coffee is thought to help you lose weight by increasing your metabolism and burning fat.
A study from The American Journal of Clinical Nutrition revealed that eight men who consumed caffeine experienced an increase in metabolism by 13 per cent.
Not only that, but coffee is also considered to help break down fat in the body.
However, don’t just drink coffee at breakfast. It would be best if you continued to eat various morning foods for a high-nutrition diet.
Also, don’t add too much sugar or cream to avoid excessive calorie intake.
8. Green tea
Try combining your favourite breakfast menu with green tea to help you lose weight.
Green tea’s ability to increase metabolism and fat burning has been extensively studied.
For example, a study involving 10 participants showed that green tea extract could speed up metabolism and increase calorie burn by 4 per cent within 24 hours.
9. Oatmeal
There are several reasons why oatmeal is considered the best breakfast idea for losing weight.
First, oatmeal contains fibre which can prolong satiety.
Furthermore, a study revealed that eating a breakfast made of complex carbohydrates 3 hours before exercise can help burn more fat.
Complex carbohydrates do not cause an increase in blood sugar levels as high as refined carbohydrates, so insulin levels do not rise significantly.
10. Avocado
Another fruit that can be consumed as the best breakfast for weight loss is avocado.
A study from the Nutrition Journal revealed that adult participants who consumed avocados had significantly lower body weight and body mass index than participants who did not eat them.
Participants who eat avocados tend to consume more fruits, vegetables, and fibre.
11. Cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, Brussel sprouts, to pakcoy, are filled with fibre which can help the process of losing weight.
As proof, one cup of brussel sprouts contains 6 grams of fibre (24 per cent DV). Then, one cup of boiled broccoli that has been cut is equipped with 5 grams of fibre.
12. Chia seeds
Chia seeds are filled with fibre and can absorb water to form a gel.
When it enters the stomach, the gel can expand and help you feel full longer.
Chia seeds are also rich in protein, so they can inhibit the stomach-emptying process and reduce levels of ghrelin, the hormone responsible for stimulating feelings of hunger.
