Diet myths come in many shapes and sizes. But one of the most common is that to lose weight, you simply must eat less food. However, this couldn’t be further from the truth!
In fact, eating a good, nutrient-dense breakfast can not only set the tone for a great day, but also a more effective weight loss journey.
You’ve heard that breakfast is one of the most important meals of the day, and it really is. This isn’t a myth. Eating the right fruits, veggies, and grains will help give your body everything it needs to keep you healthy, strong, and lean.
The Important Relationship Between Breakfast And Weight Loss
Eating a good breakfast is one of the foundational elements of long-term weight loss. This is mainly because eating food an hour or two after waking up helps maintain good gut and metabolic health.
Your metabolism plays a crucial role in sustained weight loss. So, making sure that it functions smoothly is one of the simplest yet most effective ways to shed unwanted weight over time. Plus, the right meal will keep you fuller for longer throughout the day and encourage you to resist unnecessary snacking.
Another important component of breakfast is that it provides you with the energy you need to sustain other weight-loss activities, such as exercise and good sleep.
However, not everyone’s clued up on what a “good” breakfast really looks like. To ensure you make the most of your first meal of the day, here’s a list of eight basic foods you can centre your breakfasts around.
If you pick any of these options, you’ll enjoy a metabolism-friendly meal that’s flavoursome, filling, and full of nutrients that support the long-term weight loss process.
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Yoghurt
Plain Greek yoghurt is a rich source of protein that can you can add to a diverse range of delicious breakfast dishes. Containing phosphorous, calcium, riboflavin, and up to 10g of protein for every 100g serving, plain yoghurt is linked to weight loss in several legitimate studies.
Creamy, versatile, and very nutritious, plain unsweetened yoghurt is a staple weight-loss breakfast ingredient. Layer it up with some fruit for a breakfast parfait, blend it into a green smoothie, or simply pair it alongside some crunchy wholegrain cereal for a perfectly energy-boosting morning meal.
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Eggs
Eggs are a classic breakfast food that are easy to prepare in a number of creative ways for a delicious yet nutritionally balanced breakfast. Rich in iron, vitamins, carotenoids, healthy fats and protein, the humble egg is a nutrient powerhouse that makes an excellent base for everyday breakfast.
Boiled or scrambled are the healthiest ways to prepare eggs (as opposed to fried, which adds unnecessary oil to the dish). Pop them onto a slice of wholegrain toast, inside a breakfast wrap, or simply eat them on their own for a simple, protein-rich snack.
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Chia Seeds
Chia seeds are tiny, fibre-rich seeds packed with loads of nutritional benefits. Some of their most notable health attributes include magnesium, iron, phosphorous, zinc, vitamin B1, vitamin B3, iron, calcium, fibre, and protein.
When soaked in liquid, chia seeds release a gel-like substance that tastes and feels a lot like jelly. This makes it a great base for making breakfast parfaits that pair well with different types of fruit, honey, cacao, and yoghurt. You can also stir some into lemon water for an immune-boosting drink.
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Bananas
Bananas are another beloved breakfast food that you can enjoy in a variety of interesting and delicious ways. Packed with potassium, protein, and healthy sugars, bananas deliver a substantial amount of energy when consumed at the start of the day.
Pop them into a smoothie for added fibre, layer slices onto peanut butter toast, or simply peel and eat as is for an on-the-go morning snack. There are even some recipes which involve making healthy pancakes out of bananas, oat flour, and eggs. Delicious!
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Oatmeal
Although perhaps not the most exciting breakfast option, you won’t find many dishes as healthy and weight loss-friendly as oatmeal. Oats are extremely low in calories, yet high in fibre and energy, which means you can eat a small bowl and feel full for hours afterwards.
But there are other nutritional benefits to oats, too. Oats are full of protein and beta-glucan, a type of natural fibre that supports immunity, heart health, and metabolic health.
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Avocado On Wholegrain Toast
Great news! One of the tastiest and trendiest foods on the block makes a surprisingly healthy breakfast meal. Avocados are extremely good for the body, containing healthy polysaturated fats, fibre, and protein to keep you full for hours after breakfast.
You can eat avocado on its own sprinkled with a little fresh lemon juice and salt, or spread it onto some wholegrain toast such as rye or pumpernickel for a potent pick-me-up meal.
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Berries
Berry assortments like blueberries, raspberries, strawberries, and blackberries are all incredibly nutrient-dense fruits that make delicious snacks and breakfasts. While each of these berries has a unique nutrient profile, all of them contain varying degrees of vitamin C, manganese, and antioxidants.
In addition to their diverse nutrient content, berries also contain plenty of fibre, making them great all-rounder breakfast supplements. Blend them into a smoothie, garnish with oatmeal, or snack on them, as they are for a fruity breakfast your body wil
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Nuts And Seeds
Nuts and seeds such as almonds, sunflower seeds, linseeds, cashews, walnuts, and pumpkin seeds all contain a multitude of nutrients that make them excellent breakfast foods.
Loaded with heart-healthy fats and fibre, the right portion of nuts and seeds will stock you up with everything you need to fill your daily nutrient quota. Sprinkle them on both savoury and sweet breakfast dishes for added crunch, fibre, and energy to face the day.
Eat Breakfast The Right Way To Lose Weight
When it comes to weight loss, food plays an integral role.
As much as portion control can help you reduce your caloric intake, it’s far more important to make sure the food you’re eating is filled with the right nutrients, minerals, fats, and proteins. Add in a regular exercise regime, dietary supplements that promote weight loss, and a good night’s sleep, and you’re well on your way to kick-starting your day with the energy you need to reach your goals—weight-related or otherwise.