Some mornings you may wake up and crave something light, like a berry Greek yogurt or a slice of avocado toast. Other mornings, you wake up ready to create the breakfast of your dreams: big, full to the brim, and full of energy. Whatever your morning mood, why not start with a delicious meal that fuels the body and can help you achieve your weight loss goals?
According to Mayo Clinic, adults who eat a healthy breakfast are more likely to maintain a healthy weight, have better blood sugar control, and even tend to perform better at work. There’s no need to skip the first meal of the day, especially when it has so many benefits for weight loss and weight maintenance.
Julie Upton, MS, RD, CSSD, Registered Dietitian and Communications Specialist for Appetite for health, explains that a common weight loss mistake made by people making breakfast in the morning is trying to cut out certain foods or even entire food groups. It can “make their weight loss effort very unsatisfying and then they crave their favorite foods,” or it can fall back into bad eating habits.
One step you can take to avoid this mistake is to eat “high protein” breakfast foods, Upton says. A high-protein breakfast keeps blood sugar levels stable and helps the body absorb carbohydrates at a slower rate, which in turn can be a major factor in weight loss.
There are plenty of healthy breakfast options to not only keep your body content, but nourished and ready to shed some of that extra weight. Luckily for us, Upton has shared healthy breakfast recipes for all seven days of the week!
To continue helping you reach those weight loss goals, check out The Best Juice to Drink Every Day, According to Science.
“Soy-based meat alternatives are all great breakfast options,” Upton says. She makes an amazing egg and veggie scramble that includes: eggs, plant-based sausage, peppers, tomatoes, and any other veggies she likes or has on hand in the kitchen. If you are losing weight, definitely keep your plate bright and full of vegetables!
Vegetables are classified by the CDC as low energy density foods, which means they are low in calories but still have an impact on the feeling of satiety. Many studies have shown that vegetables have a strong effect on fat loss. A study published in The American Journal of Clinical Nutrition found that when their participants increased their fruit and vegetable intake, they were not only more likely to lose weight, but also to maintain their weight loss. The more vegetables in your diet, the more likely you are to lean and/or maintain a smaller figure.
A breakfast burrito that’s full of flavor, healthy, and can help you achieve your weight loss goals? Sign us up! Upton recommends his breakfast burrito recipes which consist of two eggs and one egg white (or four egg whites in total) scrambled with spinach, mushrooms, chopped tomatoes or salsa, all wrapped in a small whole grain tortilla.
This breakfast burrito has all the healthy nutrients you need: protein, vegetables, healthy fats and carbohydrates. Upton says there’s nothing scary about carbs, in fact, she encourages “people to eat carbs for energy.”
If you focus on getting much more complex carbs, you can see much more weight loss success. the International Journal of Environmental Research and Public Health explains that complex carbs are “derived from whole, unprocessed plant-based foods,” which contain more nutrients and generally take longer for the body to digest than simple carbs. Not only do complex carbohydrates have more nutritional value– like fibre, vitamins and minerals – but they are also stored in muscle cells or the liver to give you lasting energy until hunger strikes again.
For another breakfast burrito recipe, check out our fiber-filled breakfast burrito recipe.
A staple for Upton is creating various combinations using Greek yogurt with a load of toppings. One is Greek Yogurt Parfait, which starts with 8 ounces of non-fat plain Greek yogurt, a cup of fresh berries, and 1/2 cup of quick-cooking oats. Combine layers of fruit, yogurt and oats in a parfait glass or jar, then garnish with two teaspoons of honey or agave.
Upton likes to recommend this recipe specifically because it’s “a great combo because Greek yogurt is high in protein and has no added sugar,” both of which play a huge role in weight loss. According to BMJ.
Protein pancakes with Upton, you’ll never want to go back to basic pancake batter. Her recipe uses a small ripe banana (overripe is better), two eggs (or one egg and two egg whites), a tablespoon of nut butter, a pinch of cinnamon, and a drop of vanilla or almond (if desired).
“A good rule of thumb is to try to get 20 to 30 grams of protein at breakfast,” Upton recommends.
Not only is protein very nutritious, but in terms of weight loss, it can benefit the body in a number of ways. the American Society of Nutrition found research that shows how a high-protein breakfast can promote healthy weight loss by building and building muscle mass, giving your body more energy to get physical, and satisfying hunger hormones . Simply put, protein will help build strong muscles that guide your body to burn more calories just by using energy for daily activities, while keeping you full throughout the day.
And there’s more where that came from, here’s our recipe for the best protein pancake recipe.
Upton’s Choice Open-Faced Egg Sandwich features two soft-boiled eggs served on a light toasted whole-wheat English muffin with arugula or spinach, sliced tomato and two teaspoons reduced spread fat / light butter. All this with a piece of fresh fruit on the side, and she says you’ll be really set to start your day off right.
Upton mentions that eggs may be one of the best foods for weight loss. According to a study published in Hormonal research and pediatrics. The study showed how high protein may be more effective for anyone trying to lose weight, due to the positive change in appetite hormones and regulation of hunger satisfaction.
Instead of having a simple bowl of cereal with milk, optimize your palette of flavors and contribute to your weight loss by switching to healthier foods. Upton recommends a bowl of cottage cheese with cereal and fruit, using 3/4 cup low-fat cottage cheese, 1/4 cup Fit Grape-Nuts Cereal (which contains six grams of protein in 2/3 cup) and a cup of fresh berries.
Cottage cheese is an excellent source of low-calorie protein, According to Doctor Oz. Cottage cheese is not only great to add to foods for an extra protein boost (like pancakes, smoothies, salads, etc.), but it’s also a high source of calcium and B-complex vitamins.
Oats should be high on your list of foods to eat when trying to lose weight, according to the Harvard School of Public Health, because they contain special antioxidants created by phenolic compounds and phytoestrogens (plant-based chemicals found in oats). These antioxidants work to reduce the effects of inflammation and calm digestion.
Upton suggests oatmeal with yogurt as a healthy breakfast for weight loss by including a cup of oatmeal with 1/2 cup plain fat-free or low-fat Greek yogurt and a cup of fresh berries or frozen (no added sugar) directly on top. .
“I like oats because of their high concentration of beta-glucan, a soluble fiber that helps keep you full and stabilize blood sugar,” she says.
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