Are you looking to lose weight? If yes, you must make sure that your breakfast, which is the most important meal of the day, is healthy. Eating donuts and cakes is not the way to have a healthy meal for breakfast. So how do you prepare a healthy meal for breakfast? First, choose ingredients that are low in calories. Next, make sure your ingredients have high levels of nutrients like protein and fiber that increase fullness.
What is the ideal breakfast to lose weight according to science?
Science explains that the following are the best foods for an ideal breakfast to lose weight quickly.
Walnuts
Nuts offer the ideal balance of heart-healthy fat, protein, and fiber, making them a perfect addition to your breakfast. Research has shown that including walnuts in a Mediterranean diet critically lowers your weight.
Another included 65 adults and compared the impacts of a low calorie diet with 84 grams of almonds per day to a low calorie intake with complex carbohydrates. Both breakfast diets had equal amounts of protein and calories. But by the end of six months, the participants who took almonds had lost 56 percent more body fat and 62 percent more weight compared to those who took complex carbohydrates.
Remember that walnuts are also high in calories. Therefore, it is essential to restrict your intake to approximately 28 grams per intake to prevent calories from accumulating in your body. Mix a serving of walnuts in homemade granola, cottage cheese, or yogurt to make your nutritious breakfast and lose weight.
Flax seeds
They have high levels of viscous fiber, a soluble fiber that absorbs water to create a gel in your digestive system. Research reveals that soluble fiber is particularly effective in slowing digestion, which may help decrease appetite and lower calorie intake. Hence, it helps you lose weight fast.
That putting flax seeds in your breakfast diet can have a powerful effect in controlling appetite and weight loss. One study found that drinking a drink made from flax seeds increased satiety and decreased appetite. This was in comparison to a sugar sweetened drink.
Another study that included 18 men revealed that flaxseed fiber breads reduced appetite and increased satiety compared to regular breads. Flax seeds are versatile and easy to enjoy. Ground flax seeds can be sprinkled over cereal, mixed with water, or used in a breakfast smoothie.
Oats
Oatmeal is a delicious and healthy breakfast option ideal for weight loss. Oats are low in calories, but high in protein and fiber, the two compounds that affect appetite and weight control.
Specifically, oats are a rich source of beta-glucan. This fiber has been proven to improve heart health, immunity, and more. According to, beta-glucan can balance blood sugar levels to avoid crashes and spikes that could increase your appetite.
A study involving 14 overweight adults also revealed that consuming high amounts of beta-glucan resulted in elevated levels of the peptide hormone YY which helps in regulating food intake by reducing appetite.
Mix 235 grams of prepared oatmeal with 74 grams of berries, a handful of almonds and 7 grams of ground flaxseed. You will have a great breakfast rich in fiber.
Chia seeds
They are a perfect complement to breakfast to help you lose weight quickly. They are rich in fiber and can absorb water to create a gel that expands on your abdomen, helping you feel full longer.
They also have high levels of protein. This can slow the emptying of your abdomen and minimize the levels of the hormone ghrelin that works to stimulate hunger. A study in 11 adult participants found that consuming chia seeds baked in white bread minimized blood sugar levels and appetite.
Another 3-month study in 19 adults revealed that 35 grams of chia flour every day critically minimized waist circumference and body weight.
Try making a chia seed breakfast by combining 28 grams of chia seeds with 245 grams of yogurt. Leave the mixture for half an hour so that the seeds can swell before topping off with 74 grams of berries. Chia seeds can also be consumed with oatmeal, smoothies, and tea.
Green tea
Green tea is an important ingredient in most fat burning supplements and diet pills. This food has been studied extensively for its ability to burn fat and metabolism.
For example, a study involving 23 adults found that consuming three capsules of green tea extract improved fat burning by 17 percent in half an hour. Another study with 10 participants revealed that green tea extract increased the speed of metabolism. It also increased calorie burn in one day by four percent.
A similar study in 31 participants found that drinking a beverage containing calcium, caffeine, and particular compounds found in green tea three times a day improved the number of calories burned each day by 106 calories. Therefore, you can lose weight quickly with green tea.
There are numerous ways to drink your green tea for breakfast. Try squeezing a lemon, adding a little honey, and including a little ginger or mint when making green tea.
Kiwis
Kiwis are rich in potassium, vitamin K, and vitamin C. They also have high levels of fiber. You can get 21 percent of your daily needs from 177 grams of kiwi. on 83 women revealed that a diet rich in calories and high in fiber was effective in minimizing appetite and concern for meals, time that reduced waist circumference, body fat and body weight.
Also, kiwis have a particular type of fiber called pectin. Pectin has been shown to induce satiety, reduce appetite, and aid in weight loss. Kiwis are also a natural laxative that stimulates bowel movement. They support regularity and help you lose water weight temporarily.
Sliced kiwis are great for a nutritious breakfast. They can also be added to cereals, smoothies, and yogurt.
Coffee
Your daily cup of coffee could help you lose weight. Due to the caffeine content, coffee could help you lose weight by improving fat burning and metabolism.
According to research in eight participants, caffeine consumption increased metabolism by 13 percent and allowed the breakdown of fats. Another study that included 58,157 adults found that coffee could help with long-term weight management, as increased coffee intake was associated with less weight gain in 12 years.
Since coffee cannot be served as a complete breakfast meal, you can combine it with other healthy breakfast foods to enhance your morning meal. Make sure you don’t go overboard with the cream or sugar; this will only add calories and reverse some of the potential health benefits of coffee.
Lathe / grapefruit
Grapefruits are well-known components of numerous diets and programs that help you lose weight. In addition to being low in calories, they are rich in fiber and water content, which helps you lose weight.
According to research in 91 participants, consuming half a grapefruit before meals was found to lead to critical weight loss. The study took three months; people who ate grapefruit lost about 1.6 kg, which was five times more compared to the control group.
Another study involving 85 participants showed that consuming grapefruit juice or a grapefruit before a low-calorie meal for three months reduced body fat by 1.1 percent, decreased calorie intake by 20-29 percent. Percent and increased weight loss by 7.1 percent.
Fresh grapefruit slices are perfect for a balanced breakfast. You can also add them to fruit salads, smoothies, and parfaits.
But if you are taking any medications, be sure to inform your pharmacist or doctor before consuming any grapefruit. Particular medications may interact with grapefruit, which may cause some adverse effects.
Berries for breakfast ideal for weight loss
Berries include varieties such as raspberries, blackberries, strawberries, and blueberries. They are rich in nutrients but low in calories.
In addition to offering numerous essential minerals and vitamins, berries are high in fiber, which could minimize hunger and food consumption. A study involving 12 women found that swapping a high-sugar snack in the morning for some mixed berries minimized calorie intake at the end of the day by about 133 calories.
Another study involving 133,468 participants revealed that each daily serving of mixed berries was linked to 0.5kg of weight loss over four years. Add berries to your breakfast with oatmeal, yogurt, or in a smoothie to lose weight quickly.
Almond milk in the ideal breakfast with smoothies
Smoothies are a quick and easy way to consume high levels of nutrients. Also, when eaten for breakfast, they can help you lose weight.
Because you can customize your ingredients, you can tailor your shake to your personal preferences. Putting low-calorie fruits and vegetables can improve fiber intake to reduce appetite.
You can include some ingredients that have high levels of protein to increase satiety and eradicate cravings. However, keep in mind that smoothies can increase your calorie intake if you go overboard with ingredients that are high in calories.
For an easy weight loss shake, combine 240 ml of unsweetened almond milk with some green leafy vegetables, 28 grams of chia seeds, and 144 grams of strawberries. Drink your smoothies during the morning period to combat cravings.
Final notes
Whether you settle for a smoothie, fruit salad, oatmeal, or any of these healthy foods, you’ll lose weight fast. Even if you are not exercising, you will see some great results. However, these results can be significantly increased if you combine these healthy foods for your ideal breakfast with some daily exercises.
You need a lot of discipline when starting your weight loss journey. So, be strict and patient with your diet and you will see some tremendous results.