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Breakfast is the most important meal of the day, especially if you’re trying to lose weight. The key to sustainable weight loss is remaining in a calorie deficit, which requires exerting more calories than you take in. Eating foods that keep you full for longer while nourishing your body is essential, and eating breakfast can make this a little easier. Studies have shown that when you eat a healthy breakfast, you’re more likely to consume less calories throughout the day. We asked Lisa Young, RDN, author of Finally Full, Finally Slim, what her favorite breakfasts are for nourishing your body and staying full.
Greek Yogurt with Blueberries
“The yogurt contains friendly bacteria which is good for gut health, including reducing bloating,” Young says. Bloating may give the appearance that you’re holding onto weight. “The berries are high in antioxidant vitamins A and C and fiber, which is also great.” When shopping for yogurt, you should look at the nutrition facts closely. Yogurt is oftentimes high in added sugar, which adds unwanted calories and may make weight loss harder.
Overnight Oats with Blackberries
“Oats contain beta glucans, soluble fiber which is good for the gut and can also help lower cholesterol. The berries are high in fiber and antioxidants.” Oats in general are great for weight loss, as they’re filling and nutritious. For an easy grab and go option, you can add flavored almond milk to oats and stick them in the fridge overnight. If you don’t like blackberries, you can try out different combinations of fruit and nuts to get some variety.
Avocado Toast
Young also recommends avocado on sprouted grain bread with egg, cucumbers, and tomato. “Cucumbers are 95% water, making them great for relieving that bloated feeling, while sprouted grains are easy to digest and full of fiber,” Young says. Fiber is great for keeping you full and reducing your appetite. “Avocados are also high in fiber which prevents constipation, folate, vitamin C, and most notably potassium.” Potassium is a mineral which regulates fluid balance, so it’s helpful for reducing water retention, which may make weight loss harder as well.
Banana with Peanut Butter
“Similarly to avocado, bananas are high in fiber and potassium which supports a healthy fluid balance,” Young says, “I recommend enjoying it with a glass of green tea which can keep you hydrated.” As stated previously, hydration is crucial for steady, sustainable weight loss, as dehydration can lead to water retention, which causes you to hold onto extra weight. Banana with peanut butter is a great option, especially if you don’t like heavy breakfasts and want something light.
Eating filling, nourishing meals is the most important thing for weight loss. If you want to lose weight, it’s important to eat filling foods while keeping it low in calories. Eating lots of fiber, a variety of fruits and vegetables, and staying hydrated are all essential pieces to the puzzle that will yield results.
