Breakfast is still one of the most important meals of the day, especially if you’re trying to lose weight. Choosing a morning meal that contains protein, fiber, and very little added sugar is key for your success throughout the day.
In fact, research shows that those who consumed around 30 grams of protein for breakfast were more satisfied throughout the day and experienced fewer cravings and less hunger.
So when it comes to choosing the best breakfast foods, which ones should we go for and which ones can be avoided? Continue reading to find out what you should be leaving off your plate to lose weight faster, and for more healthy breakfast tips, check out 13 Cozy Breakfast Recipes for Weight Loss.
Breakfast pastries like donuts are a delicious choice in the morning, but these will easily derail your weight loss goals for multiple reasons.
“It’s not just the calories that make these pastries a poor choice for weight loss goals, but they also may contain lots of added sugar, unhealthy fats (many of which come from the deep frying process), and very little fiber, which could leave you feeling unsatisfied,” says Christine Milmine, RDN and Owner of Plant-Powered You. Fiber can help you feel full for longer, helping prevent overeating that could derail your weight loss efforts.
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Many different types of flavored yogurt you can find at the store come with high amounts of added sugar, and starting your day this way, without protein and fiber, can hinder your weight loss attempts.
“A better idea would be to purchase plain (high-protein) yogurt and add fresh fruit or unsweetened dried fruit. If you need more sweetness, you could drizzle a little honey over it, which would more than likely be less sugar than certain packaged yogurts,” says Jinan Banna, PhD, RD.
RELATED: 10 Yogurts to Always Leave on Grocery Store Shelves
An important component of a breakfast that can help with losing weight is a balance between protein, fiber, healthy fats, and carbohydrates. So when you grab a quick breakfast pastry on the go like a muffin, you’re not giving the body enough of the nutrients that it needs in the morning.
“Muffins are typically high in calories, refined flour, and sugar with very little (if any) protein which will not keep you full on its own,” says Hannah Byrne, MS, RDN, “and with this food not being filling, it will cause you to snack more throughout the day, making weight loss more difficult.
“Toast is great to pair with other breakfast foods, but by itself is not filling and is low in protein and fiber, depending on the bread,” says Byrne, “and just like muffins, not eating a filling food can cause you to snack more throughout the morning and afternoon.”
If you’re really craving some toast with butter or jam, you can check out some of the healthier bread options that are sold at most grocery stores.
Dietitian Jeanette Kimszal, RDN, NLC with Root Nutrition & Education warns that many types of breakfast cereals will give you a dose of added sugar with very little protein and fiber, which isn’t a helpful combination when you’re attempting to lose weight.
And according to Cleveland Clinic, regularly consuming too much refined sugar can lead to things like type 2 diabetes, spikes in glucose, and excess storage of fat.
For healthier cereal options, you can try one of these options that are best for weight loss.