You know what they say: breakfast is the most important meal of the day. This is especially true if you’re trying to lose weight. The food you eat first thing in the morning should provide you with the energy you need to take on the day, crush your workouts, and burn calories. Luckily, there are tons of great, delicious options out there that can keep your body fueled and boost your metabolism. If you choose high-fiber, high-protein foods, you’re on the right track. In fact, there are three in particular that health experts recommend you add to your plate (or bowl) every morning if you want to increase your metabolic rate.
To learn more about the best metabolism-breakfast foods for weight loss, we spoke to nutrition experts Dr. Matt Chalmers, health and wellness expert, author, and nutrition speaker; Dietitian Trista Best of Balance One Supplements; and Dietitian Brenda Peralta, RD. According to them, eggs, oatmeal, and Greek yogurt are all great ways to go.
Eggs
It's lucky that eggs are one of the most popular, classic breakfasts foods out there, because they're also one of the best high-protein foods that can help give your metabolism a boost! This is largely in thanks to the fact that the protein they contain can help increase the thermic effect of food, or TEF. "When these foods are digested they raise the body's internal temperature which increases the amount of calories burned during that time," Best tells us. "This means you are burning calories while eating." What an ideal scenario! Chalmers agrees that this breakfast staple can do wonders for your weight loss journey. "Whether your goal is to increase muscle mass, which also increases metabolism, or just burn fat, eggs should be a major part of your diet," he says. Perfect!
Oatmeal
Another tasty, versatile, and weight-loss-friendly food is none other than a hearty bowl of oatmeal. Whether you like the overnight variety or a classic, warm serving of oats, they're one of the best foods to start your morning off right. "Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack," Best says. Thanks to their high fiber content, oats will help you stay fuller longer, which means you're less likely to snack and overeat later in the day. Additionally, all that fiber takes a good amount of calories to break down, which helps to boost your metabolism. But the benefits don't stop there. "The whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain," Best explains. Plus, there are so many opportunities to load your bowl up with tons of metabolism-boosting toppings. Chia seeds, anyone?
Greek yogurt
Speaking of toppings, Peralta suggests another great vessel for all your tasty, healthy add-ins that can also pack in protein: Greek yogurt! Thanks to the fact that this delicious breakfast (or lunch, or snack, or dessert) is high in protein but low in carbs, it's a fantastic way to fuel your body, stay fuller longer, and increase your metabolic rate. In fact, one serving of Greek yogurt will provide 15-20 grams of protein, giving your body energy to burn more calories and crush your weight loss goals. Throw in some high-fiber berries, granola, or anything else your heart desires, and you've got yourself a perfect healthy breakfast.
So, there you have it: a healthy, metabolism-boosting breakfast doesn't have to be boring. There are so many delicious options out there that your taste buds and body will love—and with such a versatile selection, you'll never tire of these ingredients!
