Choosing the right breakfast to start your morning can be tricky, especially if you don’t know which healthy breakfast to choose. And while it’s convenient to grab something on the go or skip a meal altogether, these factors can be an obstacle to your weight loss goal. However, many nutritionists say breakfast is an important meal for weight lossso it’s important that you try to add it to your day.
If you don’t know what to cook in the morning, we spoke with members of our medical advisory board The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lissy Lakatos, RDN, CDN, CFT, to give us some healthy and nutritious options. to help you get off the ground on your weight loss journey. Then, for more helpful tips, check out these 25 healthy breakfast habits to help you speed up your weight loss.
Featuring Greek yogurt, eggs, and low-fat cottage cheese or ricotta, this breakfast contains all the high-protein foods to speed up the weight loss process.
“Getting enough protein helps control appetite by balancing hormones,” say The Nutrition Twins. “Whole grain flour and wild blueberries add fiber for even longer satiety.”
An added bonus is that wild blueberries contain antioxidants that play a critical role in fighting inflammation, which makes weight loss more difficult, nutritional twins note.
In most cases, pancakes can provide more calories than you need if you eat both breakfast and lunch combined. However, these pancakes contain ideal macronutrients for weight loss, saturated with proteins and fats.
Get our recipe for Blueberry Lemon Ricotta Protein Pancakes.
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This breakfast is the key to staying full with few calories. A huge part of jumpstarting your weight loss is preventing hunger (and associated overeating) with as few calories as possible.
So, what is “the most satisfying breakfast for weight loss”? It’s just 4 ingredients; cinnamon, berries, whole grains and eggs!
“The combination of naturally sweet cinnamon, which has been shown to reduce body weight and belly fat to help prevent obesity -[as well as] Antioxidant-rich, low-calorie berries that have been shown to treat obesity-induced inflammation provide sweetness without the need for inflammation-promoting sugar that makes weight loss difficult, says The Nutrition Twins.
Breakfast also includes whole grains that satisfy carbohydrate cravings without overdoing the calories, and protein-rich eggs that promote satiety.
Research in European Journal of Clinical Nutrition even showed that when subjects ate eggs for breakfast (compared to equal-calorie breakfasts that contained cereal or croissants), they consumed fewer calories throughout the day. In addition, research has shown that breakfasts that include eggs can help control hunger for up to 24 hours.
Get the recipe from The Nutrition Twins.
Who said you can’t have dessert for breakfast? Any breakfast that is nutritious and healthy but looks like a decadent dessert has an immediate weight loss advantage. Reminiscent of a treat, this sweet creamy breakfast will impress your taste buds. It also helps prevent deprivation, which leads to deviating from a healthy eating path.
“Yoghurt consumption is associated with a smaller waist, lower body weight, body fat and body mass index,” say The Nutrition Twins. “Greek yogurt contains extra protein for an extra treat.”
Plus, with three different kinds of berries in this breakfast, it helps fight obesity, as more fruit has been found to reduce weight and promote a healthy lifestyle, including increased physical activity and reduced sugar and fat intake.
Get our healthy yoghurt parfait with fruit and muesli recipe.
This recipe really helps you reach your weight loss goal as it is the perfect recipe for those in a hurry.
“Many people trying to lose weight fail when they rush to breakfast and quickly choose a high-calorie, high-fat fast food breakfast,” say The Nutrition Twins. “This throw in the blender and go recipe has everything you need to set you up for a successful start to your weight loss day.”
The smoothie contains a high protein to calorie ratio, which means it gives you great satisfaction and a feeling of fullness with relatively few calories. It is rich in water and potassium, which help restore normal fluid balance and help get rid of bloating due to excess salt or sugar.
The blueberry antioxidant cyanidin-3-glucoside (C3G), a phytochemical that has been shown to reduce appetite while increasing fat metabolism, reduces hunger by increasing levels of leptin, a hormone that helps regulate energy balance by suppressing hunger. In doing so, it also increases adiponectin, a hormone your adipose tissue releases that helps with insulin sensitivity and inflammation.
The Nutrition Twins also recommend adding plenty of lemon because it contains potent polyphenols — micronutrients found naturally in plants — that can help suppress body fat storage and prevent obesity.
Get the recipe from The Nutrition Twins.
Another great weight loss breakfast, each serving requires two full eggs, which rank very highly on the satiety index list, a tool that ranks different foods by their ability to satisfy hunger.
“The less hungry you are, the less likely you are to overeat, so it will be easier for you to lose weight,” say the Nutrition Twins.
They also note that the amino acid asparagine in asparagine acts as a natural diuretic, a water pill that will immediately help you shed excess weight and bloating.
Salmon is a fatty fish rich in omega-3s that fight inflammation that contributes to obesity and may have additional benefits for losing weight and burning belly fat.
“Replace smoked salmon with fresh salmon to reduce carcinogens as well as sodium, which can contribute to water weight gain,” say The Nutrition Twins.
Get our healthy scrambled eggs with salmon, asparagus and goat cheese recipe.