Wholegrain Toast With Almond Butter And 4 Other Low-Calorie Breakfast Options For Quick Weight Loss

The very first meal of the day, breakfast, should be done right if you are trying to lose weight.

In the past, several studies have indicated that skipping breakfast was associated with weight gain. But per a 2019 study, there is no strong evidence that having breakfast aids weight loss. The researchers reported that individuals who ate their breakfasts tended to consume more calories per day compared to those who skipped it.

But that doesn’t mean you should skip your breakfast.

The benefits of breakfast are beyond weight. Eating breakfast regularly could have important effects including improved concentration and alertness.

Experts recommend eating a nutritious, low-calorie breakfast to promote weight loss. Breakfast rich in fiber, protein, and healthy fats can make you feel satiated for longer, compared to those rich in refined carbs.

Here are a few healthy breakfast options for those who’re trying to lose weight:

1. Eggs- boiled, scrambled or sunny-side-up

The high protein content makes eggs one of the best breakfast options while trying to lose weight. Not only does it help reduce appetite, but it can also give your weight loss a serious boost. A 2005 study demonstrated that egg-breakfast induced greater satiety and significantly lowered short-term food intake in overweight and obese individuals.

2. Oatmeal, smoothies or yogurt bowls with wheat germ topping

Wheat germ contains a concentrated amount of nutrients including manganese, selenium, and thiamine, alongside a good amount of fiber. Increasing fiber intake could aid weight loss. Several studies have demonstrated that high-fiber cereal effectively reduced appetite, food intake and helped stabilize blood sugar levels, says Healthline.

3. Smoothies with low-cal fruits, nuts, seeds, and protein powder

A very quick and easy way to get all the nutrients while accelerating weight loss. A high-protein diet has been demonstrated to be associated with greater fat loss and reduced blood pressure levels compared to a high-carb, high fiber diet in obese individuals.

4. Fruits: Kiwis, Grapefruits, banana, and berries

Berries and bananas are rich in fiber and could, therefore, aid weight loss when eaten during breakfast. Kiwis contain a specific type of fiber called pectin which helps enhance fullness, decrease appetite, and boost weight gain. Grapefruits are low in calories and have high water and fiber content- both of which are great for weight loss.

5. Wholegrain toast, oatmeal or smoothies with almond butter or peanut butter

Individuals who consumed nuts are less likely to become overweight compared to those who avoid them. This is because nuts are not only nutritious but make people feel fuller for a longer time, says Eat This, Not That. Add almond butter or peanut butter to your breakfast toasts, smoothies or oatmeal to lose weight quickly.