10 breakfast foods that help you lose weight effectively

Oatmeal and yogurt are breakfast foods that support your weight loss process.

Breakfast is considered the most important meal of the day, helping to maintain energy and work efficiency. What you consume in the morning can affect the weight loss process.

For the full scoop on breakfast foods, Eat This Not That consulted with our Health Expert Panel, nutritionists Tammy Lakatos Shames and Lyssie Lakatos, aka The Nutrition Twins.

According to experts, to have an ideal weight loss breakfast, you should choose foods that contain lots of nutrients, healthy carbs (in the form of whole grains or fresh fruit), fiber, and protein to help you stay full longer.

According to The Nutrition Twins, eating enough protein for breakfast can help you stabilize your blood sugar, feel full, have more energy, and contribute to effective weight loss. You can eat foods rich in antioxidants (fruits, vegetables), and small amounts of fat (nuts, seeds, olive oil) for breakfast to ensure nutrition and effective weight loss.

Breakfast foods are quick, easy to prepare, and guaranteed to help you lose weight. Here are the 10 best breakfast foods for your body that nutritionists suggest, according to Eat This Not That.

Breakfast with oatmeal and Greek yogurt will help you stay full longer and lose weight effectively.

Oatmeal

Oatmeal is considered a healthy, high-fiber breakfast food. It helps you lose weight quickly and effectively. Oatmeal also helps keep insulin levels from spiking, limiting fat storage in the body. Therefore, lower blood sugar levels can help you burn fat better.

Combining oatmeal with Greek yogurt and skim milk will make breakfast more delicious and nutritious. According to The Nutrition Twins, Greek yogurt in the mixture provides good probiotics, promotes healthy intestinal microflora, and effectively reduces fat.

Ingredient:

- 1/2 cup oatmeal.

- 1/2 cup plain Greek yogurt.

- 1 orange, peeled, cut into pieces.

- 1/2 teaspoon vanilla.

- 1 tablespoon flaxseed.

- 1/4 cup nonfat milk.

Eggs combined with butter and bread help you lose weight and maintain energy all day long.

Avocado toast with eggs

“This healthy breakfast combines protein, fiber, and healthy fats to help keep energy levels, blood sugar stable, and sweet cravings at bay,” say The Nutrition Twins.

Eggs are an effective weight loss food, containing only 60 calories per egg. A study showed that people who ate eggs with toast for breakfast felt fuller longer and consumed fewer calories than those who ate cereal with milk and juice.

Blueberry smoothie

Blueberry smoothie is an easy-to-make drink that is highly nutritious. Blueberries are low in calories and help you lose weight effectively. In addition, the amount of oxygen in blueberries helps increase leptin (hormone that controls appetite), adiponectin (hormone that contains fat tissue), reduces hunger, and enhances fat metabolism.

You can combine blueberries with almond milk and lemon juice to get a delicious drink that effectively reduces weight. Lemon in the mixture contains polyphenols, which help prevent fat accumulation and prevent obesity.

Ingredient:

- 1/2 cup frozen blueberries.

- 1/2 cup unsweetened vanilla almond milk.

- 1/2 teaspoon almond butter.

- 1 teaspoon vanilla vegetable protein powder.

- 1/2 teaspoon lemon juice.

- Water for mixing.

Oatmeal is a breakfast food that helps lose weight and has high nutritional value.

Oatmeal and cinnamon

Just add a little oatmeal with cinnamon and banana and you have a delicious, hot, nutritious breakfast.

Studies show that oatmeal can help you lose weight and control blood sugar. According to The Nutrition Twins, you can add protein powder, cottage cheese, milk powder, Greek yogurt, or egg whites to your oatmeal for an energy boost and longer lasting fullness.

And finally, add a little cinnamon to your oatmeal, which adds natural sweetness without adding many calories. According to experts, cinnamon is also considered an effective ingredient for weight loss and belly fat loss.

Ingredient:

- 1/2 cup oatmeal.

- 1/2 cup nonfat milk.

- 1/2 small banana, mashed.

- 1/2 teaspoon cinnamon powder.

- 1/3 cup fat-free cheese.

- 1 egg white.

Yogurt ice cream

Nutritionist Toby Amidor, author of Wall Street Journal best-selling cookbooks, says one breakfast that helps with weight loss is strawberry-kiwi yogurt.

“Yogurt is considered one of the foods that help lose weight healthily and effectively. Women who eat yogurt have a higher risk of postpartum obesity than those who do not,” said the expert.

In addition, many studies have shown that women who eat a lot of yogurt and cheese will maintain their weight better after giving birth than women who are sedentary and have a poor diet.

Ingredient:

- 1 box nonfat vanilla Greek yogurt.

- 8 strawberries, peeled and diced.

- 2 kiwis, peeled and diced.

- 1/2 cup almonds, chopped.

- 1/4 cup fresh orange juice.

Peanut butter

According to Ilana Muhlstein, RD, a nutritionist in Los Angeles, California, and author of You Can Drop It: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate—And You Can Too, peanut butter is a high-protein, weight-loss breakfast snack.

Ingredient:

- 1 cup low-fat plain Greek yogurt.

- 2 tablespoons peanut butter powder.

- 1/2 cup fresh (or frozen) red grapes, halved.

- 1 teaspoon pure vanilla.

- Liquid Stevia.

- Cinnamon powder.

Vegetable drinks are always the perfect choice for those who want to lose weight and stay in shape.

Vegetable smoothie

One of the most important steps to losing weight is to control your intake. “Vegetable smoothies are high in fiber and high in protein,” says Karisa Karmali, nutritionist, National Sports Medicine Association, and founder of Self-Live and Fitness. “The protein in these smoothies helps increase satiety, which reduces binge eating.”

Ingredient

- 1/2 frozen banana.

- 1 cup spinach.

- 1/2 avocado.

- 1 serving vanilla protein powder.

- 1 cup almond milk (or any milk of your choice).

- 1 tablespoon chia seeds (whole or ground).

Waffles

“You can add waffles to your breakfast menu to help you lose weight,” says Lisa Moskovitz, RDN, CEO of the New York Nutrition Group, author of The 3 Core Plans for Healthy Eating, and member of the Eat This Not That Health Expert Panel.

Waffles are a convenient, easy-to-prepare, time-saving, and nutritious snack. Combine waffles with other seasonings such as cheese, psyllium powder, and coconut oil to increase the nutritional value of waffles. The mixture contains psyllium powder derived from the seeds of the Plantago ovata plant, which helps keep the intestines healthy, increases probiotics, and promotes a healthier digestive system.

“Psyllium can also increase the production of short-chain fatty acids, boosting metabolism and burning fat quickly,” says Moskovitz.

Ingredient:

- 1 cup frozen blueberries.

- 1 tablespoon coconut oil.

- 1 large egg.

- 1/4 cup cheese.

- 1 teaspoon psyllium powder.

- 1 scoop vegan vanilla protein powder.

- 1/2 teaspoon baking powder.

Quinoa for breakfast

If you’re bored with oatmeal, try a nutty cereal. It’s not as popular as oats, but it’s high in fiber and protein. It’s considered a weight-loss aid and can help fight diabetes.

Ingredient:

- 1 cup unsweetened almond milk.

- 1 cup of water.

- 1 cup quinoa, rinsed.

- 1 tablespoon butter.

- 1 cup blueberries.

- 1 cup strawberries, sliced.

- 1/4 cup chopped raw walnuts.

- 1/2 teaspoon cinnamon powder.

- 1 teaspoon honey.

Reasonable consumption of foods containing protein and fiber for breakfast will help you be full of energy and achieve effective weight loss.

Foods containing protein and fiber

Foods containing protein and fiber are a great combination to curb hunger.

Here are 3 easy-to-prepare, high-fiber, protein dishes you should enjoy:

- Whole grain cereal with 1/2 cup skim milk and fresh blueberries.

- One medium apple with 1 tablespoon almond butter.

- A small pear and low-fat cheese sticks.

According to Zing