Registered dietitian Christa Brown recently shared her top breakfast foods for weight loss, emphasizing balanced choices that can sustain energy, stave off hunger, and promote weight management. According to research, regular breakfast consumption helps ensure an intake of essential nutrients, even though weight loss outcomes can vary. Brown’s breakfast recommendations prioritize a balance of protein, complex carbs, fiber, and healthy fats.
Here are the five best breakfast foods to aid weight loss, along with their benefits:
1. Raspberries
A bowl of raspberries packs 8 grams of fiber, which can significantly aid weight loss. Fiber is known for promoting fullness, and studies show that high-fiber eaters tend to lose more weight. With twice as much fiber as strawberries, raspberries are an ideal, nutrient-dense choice.
2. Oatmeal
High in fiber and packed with “slow-release” carbs, oatmeal provides sustained energy without causing blood sugar spikes. This helps keep insulin levels stable, reducing the body’s tendency to store fat. For a weight loss-friendly meal, pair oatmeal with nuts or fruit.
3. Yogurt
Plain yogurt is a high-protein, low-sugar option that supports weight loss. It’s rich in beneficial bacteria for gut health and essential nutrients like calcium and potassium, which aid blood pressure regulation. Research shows that yogurt can help you feel fuller longer, reducing overall calorie intake.
4. Peanut Butter
Peanut butter is rich in protein, healthy fats, and fiber, all of which contribute to lasting fullness. Though high in calories, a couple of tablespoons on whole-grain toast or mixed into oatmeal adds nutrients and supports weight management.
5. Eggs
Eggs provide 6 grams of protein per serving, making them a great choice for satiety. Research supports that eggs for breakfast can reduce hunger and calorie intake later in the day. Whole eggs, especially the yolks, contain valuable nutrients, including calcium and antioxidants that benefit eye health.
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