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Weight loss breakfast: yes, you eat, you are full, but you are not hungry and you lose weight! Is it magic? No, it’s not magic and there are no lies intended to make you hear what you want to hear. When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins. On the other hand, fueling up with the right foods can curb cravings and keep you full until lunchtime to minimize snacking and aid weight loss.

Weight Loss Breakfast: Healthy Breakfast Foods That Can Help You Lose Weight

First the eggs, of course.

High in protein and rich in important vitamins and minerals, such as selenium and riboflavin, eggs are a real source of nutrition. Thanks to their high protein content, eggs can reduce appetite when eaten for breakfast to give a serious weight loss boost.

For example, a study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a small amount. sandwich. Similarly, another study in 152 adults found that replacing a breakfast of toast or sandwich with eggs resulted in a 65% additional weight loss and a 34% decrease in round in size over an eight-week period.

Whether they are boiled, scrambled or sunny, it doesn’t matter how you eat them. There are, in fact, many ways to enjoy your eggs. Feel free to cook two or three eggs any way you like, then combine them with a serving of your favorite veggies, for a nutritious, hearty, and delicious breakfast.

Bananas for those who don’t like eggs

Rich in fiber but low in calories, bananas are an excellent alternative to sugary breakfast cereals to satisfy your sweet tooth in the morning. A medium banana is just over 100 calories, but contains 3 grams of dietary fiber, eliminating up to 12% of your daily fiber needs in one go. Fiber helps slow your stomach emptying to curb cravings and keep you feeling full longer.

Several studies have shown that increasing your fiber intake from fruits and vegetables is associated with increased weight loss. Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine cannot digest. Research suggests that resistant starch can help reduce food intake and decrease belly fat.

Bananas can be enjoyed on their own or sliced ​​as a topping for yogurt, cottage cheese, or oatmeal. You can also add unripe green bananas to your morning smoothie for a healthy dose of resistant starch.

Other Great Weight Loss Breakfast Ideas

Yogurt to cleanse the intestines

Creamy, delicious and filling, yogurt is a great addition to a weight loss diet. In particular, Bulgarian or Greek yogurt provides a big chunk of protein in every serving, making it an ideal weight loss breakfast food.

A study in 20 women found that eating high-protein yogurt as a snack reduced hunger and reduced food intake by 100 calories later in the day, compared to unhealthy snacks like chocolate and crackers. Separately, another study of 8,516 people showed that those who ate at least seven servings of yogurt each week had a lower risk of being overweight or obese compared to those who did not eat yogurt regularly.

Try combining a cup (285 grams) of Bulgarian or Greek yogurt with a mixture of fruit, chia seeds or wheat germ for a particularly nutritious breakfast.

Walnuts, hazelnuts or other

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

A year-long study in 169 people showed that adding nuts to a Mediterranean diet significantly reduced waist circumference, compared to a control group. Separately, another study in 65 adults compared the effects of a low-calorie diet including 84 grams of almonds per day to a low-calorie diet including complex carbohydrates. Both diets contained an equal amount of calories and protein. Yet, at the end of the 24-week study, those who ate almonds had lost 62% more weight and 56% more body fat than those who ate complex carbohydrates.

Keep in mind that nuts are also very high in calories, so limit your intake to around 30 grams at a time to prevent the calories from piling up.

Mix a serving of nuts into yogurt or cheese to take your breakfast to the next level in nutrition.