Breakfast: The Foundation Of Weight Loss

healthy breakfast foods


Breakfast is the most important meal of the day as it sets down the foundation for better weight management. Research has shown that people who eat nutritious breakfast are generally more healthy and find it easy to lose weight as compared to those who don’t eat breakfast at all. Eating breakfast also keeps you more energetic throughout the day.

Skipping breakfast also causes a spike in blood sugar that can make you binge eat later in the day. Moreover, people tend to make poor food choices when they are starving which can destroy all their weight loss efforts. Most of the people who actually do eat breakfast also tend to go for ready to eat choices such as processed cereals in order to save time and hassle of preparing breakfast themselves. However, such food choices have little to no nutritional value and they only fill up your stomach with unhealthy calories.

What to Eat for Breakfast?

There are plenty of foods to chose from when it comes to breakfast and it is recommended that you eat a well balanced breakfast that should include the macro-nutrients in proper proportion i.e. Protein 40%, carbs 40% and fat 20%. Below are some of the best foods for breakfast:

Whole Grains.

Whole grains must be part of your breakfast in order to promote maximum weight loss. Whole grain foods contain complex carbs and some very important vitamins and minerals. Such foods are also full of fiber which means that they keep your stomach filled for a longer period of time. This phenomenon helps regulate the blood sugar and also prevents overeating. Some of the best sources of whole grain include: oatmeal, brown rice, whole grain bread and popcorn.

Fruits and Vegetables.

Just like whole grains, fruits and vegetables are also rich in fiber, vitamins and minerals. Eating fruits and vegetables in the morning give you the energy boost and keep you active throughout the day. Moreover, most of the fruits and vegetables are low in calories which means that you can eat more at breakfast without having to worry about weight gain.


Eggs are one of the best sources of high quality protein that can speed up your metabolism and make you lose more weight. An egg contains only around 80 calories but still it is packed with a wide range of nutrients such as iron, vitamins and zinc. Studies have shown that eating 2 eggs every day in the breakfast keeps your stomach filled and prevents overeating. However, it must be ensured that you don’t fry eggs to avoid unnecessary fat consumption.


Some Good Breakfast Recipes for Weight Loss

Spinach Omelet with Whole wheat bread
Beat 2 eggs and add some chopped spinach to it. Now cook it on a nonstick pan. You can have 2 slices of whole wheat bread toasted with it along with a glass of orange juice.

Mexican Scrambled Eggs
Scramble a couple of eggs with some black beans and salsa. You can have it with 2 slices of oat bran bread and a glass of apple juice.



Author Bio.

Blake Walker is a fitness enthusiast who loves to write and share his knowledge about fitness related topics such as weight loss, nutrition and muscle building. He also has a very interesting website that covers these subjects.