In This ArticleView AllIn This ArticleBest Breakfast FoodsRaspberriesOatmealYogurtPeanut ButterEggs
In This ArticleView All
View All
In This Article
Best Breakfast Foods
Raspberries
Oatmeal
Yogurt
Peanut Butter
Eggs
Starting your day with healthy breakfast foods can help you maintain energy, keep hunger at bay and lose weight. You’ll find differing opinions on the role of breakfast on your weight, but one study suggests that regular breakfast eaters tend to be more successful at losing weight.And a review of studies indicated that breakfast eaters have a reduced risk of developing obesity, heart disease and metabolic syndrome.Whatever the case, people who eat breakfast typically get more of certain important nutrients, like vitamins, minerals andfiber, which play a role in weight control.
A healthy and balanced breakfast should deliver a mix of protein,complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day. Read on to find out some of the best healthy foods to eat for breakfast to help you lose weight and why they are so good for you.
32 Healthy Breakfast Recipes with Foods to Help You Lose Weight
The 5 Best Breakfast Foods to Help You Lose Weight
Pictured Recipe:Muesli with Raspberries
1. Raspberries
A cup of raspberries delivers a whopping 8 grams of fiber, which is more than double what’s in a cup of strawberries and about the same amount in a half cup of black beans.What’s so great aboutall that fiber? Research suggests that increasing the fiber in your diet from fruits, vegetables, whole grains, nuts and beans is associated with increased weight loss over time.
Healthy High-Fiber Breakfast Recipes
Pictured Recipe:Peanut Butter Protein Overnight Oats
2. Oatmeal
Does oatmeal help you lose weight? It certainly can! It’spacked with fiber, and it keeps you feeling fuller longer. Eating “slow-release” carbohydrates in foods such as oatmeal won’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Insulin plays a role in signaling your body to store fat; having lower blood sugar levels may help you burn fat.
Get More:Healthy Oatmeal Recipes
Pictured Recipe:Nut & Berry Parfait
3. Yogurt
How Much Protein Do You Need to Eat Every Day?
Pictured Recipe:Peanut Butter-Banana Roll-Ups
4. Peanut Butter
Nutsare also packed with protein and fiber to help you stay full for longer and promote weight loss. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein—all satisfying nutrients. While nuts and nut butters are calorie-dense, 2 tablespoons of peanut butter has just under 200 calories, 8 g of protein and 2.5 g of fiber.It’s also nutrient-dense and helps you build a satisfying breakfast.
Try spreading a tablespoon or two of peanut butter onto whole-wheat toast (which has “slow-release” carbohydrates) or adding nuts or nut butter to your oatmeal (also a “slow-release” carb) for a balanced meal.
Pictured Recipe:Low-Carb Bacon & Broccoli Egg Burrito
5. Eggs
One large egg has 6 g of protein and 72 calories.Compared to carbohydrates and fat, protein keeps you satisfied longer. One study found that having eggs for breakfast improved eating satisfaction and decreased calorie consumption at the next meal.Eggs are incredibly satisfying and can help keep hunger at bay when combined with whole grains and fruit or vegetables.
And while just eating egg whites will help you save calories, you’ll also lose half the protein (about 3 g is in the yolk), which helps make eggs a powerhouse choice for breakfast. Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants (lutein and zeaxanthin).
Yolks are a significant source of dietary cholesterol. But more recent science suggests that dietary cholesterol isn’t inherently bad for heart health and researchers think that eating one whole egg every day is fine for most people.
What Happens to Your Body When You Eat Eggs Every Day
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Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Li ZH, Xu L, Dai R, Li LJ, Wang HJ.Effects of regular breakfast habits on metabolic and cardiovascular diseases: A protocol for systematic review and meta-analysis.Medicine (Baltimore). 2021;100(44):e27629. doi:10.1097/MD.0000000000027629
U.S. Department of Agriculture. FoodData Central.Raspberries, raw.
Kelly RK, Calhoun J, Hanus A, Payne-Foster P, Stout R, Sherman BW.Increased dietary fiber is associated with weight loss among Full Plate Living program participants.Front Nutr. 2023;10:1110748. doi:10.3389/fnut.2023.1110748
Yuan M, Hu FB, Li Y, et al.Dairy foods, weight change, and risk of obesity during the menopausal transition.J Nutr. 2023;153(3):811-819. doi:10.1016/j.tjnut.2023.01.001
U.S. Department of Agriculture. FoodData Central.Peanut butter, chunk style, with salt.
U.S. Department of Agriculture. FoodData Central.Eggs, Grade A, large, eggs whole.
B Keogh J, M Clifton P.Energy intake and satiety responses of eggs for breakfast in overweight and obese adults-A crossover study.Int J Environ Res Public Health. 2020;17(15):5583. doi:10.3390/ijerph17155583
