We can’t say for sure whether or not breakfast is the most important meal of the day, but there’s no denying that what you eat in the morning can make a major difference not only in the quality of your day, but also in your overall health. It’s especially crucial to eat a nutritious breakfast if you’re trying to lose weight–and that means making sure you’re fitting ample protein in. Eating enough protein for breakfast ensures you’ll stay satiated and be less tempted to overeat later in the day. However, some types of protein are better for you than others. Eating too much bacon, for example, can do some serious damage to your health over time. But luckily, there are plenty of healthy proteins that can fit perfectly into your daily breakfast.
To learn about some of the best options out there that can support healthy weight loss, we spoke to health experts Trista Best, dietitian for Balance One Supplements, and Catherine Gervacio, Registered Dietitian and nutrition writer for Living.Fit. They told us that cottage cheese, egg whites, and low-fat yogurt are among the best of the best. Learn more below!
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1. Cottage cheese
When you think of high-protein foods, cottage cheese may not be one of the first things that pops into your head. However, Best says that it’s one of the best foods you can start your day with thanks to its protein content. “A half-cup serving of cottage cheese can provide around 13
grams of protein,” she says. Additionally, this food is “relatively low in calories,” coming in at just 80 calories per calf-cup serving, which makes it a “good option for people who are watching their calorie intake.”
Not only is it high in protein, low in calories, and delicious, but it’s highly nutritious, which is another important marker of a great weight loss food. “Cottage cheese is a good source of several important nutrients, including calcium, phosphorus, selenium, and vitamin B12,” Best raves. “These nutrients play important roles in bone health, immune function, and
overall health.” Nice! She recommends eating it with some fruit for a breakfast that’s equally tasty and healthy.
2. Egg whites
You can’t go wrong with eggs when it comes to a breakfast that’s filling, healthy, and tastes great. If weight loss is your goal, Gervacio says working egg whites into your daily diet is a fantastic idea. “Egg white is almost pure protein and does not contain bad fats,” she explains. “If you want to increase your protein intake but are concerned about cholesterol, egg white is your best choice.” Sounds great!
To maximize the health benefits of this food, Gervacio suggests that you “combine it with other lean proteins and high-fiber foods.”
3. Low-fat yogurt
Don’t underestimate the power of yogurt! This probiotic-rich food is also packed with protein and can support healthy weight loss–especially when you choose low-fat options. “Yogurt is probably one of the most popular breakfast choices for those who want to lose weight because of its protein and probiotics content,” Gervacio tells us, noting that it “has millions of good bacteria to improve digestion by balancing out the microflora in the gut.” She goes on to explain that “Probiotics are known to aid in the release of the hormones peptide YY (PYY) and peptide-1
(GLP-1) known to reduce appetite. Increasing the release of these hormones may burn more calories and fat.” The more you know!
Of course, losing weight at a healthy rate is ultimately about maintaining a balanced, nutritious diet full of whole foods and limiting your intake of processed ingredients as much as possible; it’s important to remember that no single food will be a miracle worker. However, starting your morning with high-protein options like these is always a great idea for your overall health.
