Breakfast is the most important meal of the day–especially when it comes to weight loss. If you want to eat healthier and lose weight in the new year, a healthy breakfast meal is a great way to start. Research shows that a morning meal can be good for losing weight. It could be because eating foods with protein and fiber in the morning keeps your appetite in check for the rest of the day.
To learn more about which breakfasts we should eat more of in 2024 for weight loss, we spoke with Lisa Richards, registered nutritionist and creator of The Candida Diet; Alex Evink, MS, RD; Lauren Mahesri, RDN, LD; and Danielle VenHuizen, MS, RDN. They said morning meals such as avocado on whole grain toast, overnight oats, chia seeds, and berries are some of the best options.
Avocado on whole-grain toast
There are many variations to this beloved breakfast—some like their avocado on toast with a balsamic glaze, an over-easy egg, or even salmon. No matter what your preference, the basic stays the same: bread, avocado, and salt.
Avocados themselves are a great source of vitamins C, E, K, and B6, as well as riboflavin, magnesium, and potassium. They also contain high levels of healthy, beneficial fats, which can help you feel fuller for longer. And you may be surprised to learn that avocado oil is a healthy cooking oil substitute.
"Whole grain toast can be an excellent addition to a weight loss-focused breakfast. The fiber and vitamins in the bread alone will help keep you feeling full which can prevent overeating throughout the morning on calorie-dense foods," Richards says. Whole grains are better than your average white bread because they provide fiber, vitamins, minerals, and other nutrients. Not only that, but they help control cholesterol levels and blood pressure (the whole-grain dietitians recommend to speed up weight loss may surprise you!).
He continues, "Rather than take your toast plain, you can add some additional metabolism-boosting ingredients that can also enhance your weight loss efforts. Scrambled eggs or scrambled tofu will add healthy fats and protein that will increase your body's metabolism and keep you full as well." Read about which spices and herbs dietitians say you should have every day to lose weight!
"Lean protein and healthy fats, like what is found in eggs and avocado, are digested slowly while also having a high TEF (thermogenic effect of food). This means you are burning calories just by digesting your breakfast. You can boost the flavor by adding some salsa or everything but the bagel seasoning," Richards says.
When it comes to the best option for breakfast, putting together a meal that is high in fiber and protein is essential. That's why avocado on whole-grain toast is a metabolism-boosting breakfast option you can have every morning if you’re looking to lose weight in 2023!
Overnight Oats
Overnight oats have gained popularity as a weight-friendly breakfast option, offering a convenient and nutritious start to the day. Overnight oats are rich in fiber, promoting a prolonged feeling of fullness and reducing the likelihood of overeating later in the day. Additionally, the customizable nature of this dish allows for the incorporation of healthy ingredients like fruits, nuts, and seeds, providing essential nutrients while keeping added sugars in check.
"My favorite low-calorie, high protein breakfast is overnight oats. Using Greek yogurt and/or protein powder adds a delicious, creamy texture while adding protein. Many recipes contain over 20 grams of protein per serving, and less than 400 calories. Overnight oats have so many variations, and they're the perfect vessel for adding healthy omega-3 fatty acids from chia seeds and hemp hearts," says Evink.
Chia Seeds
Packed with fiber, omega-3 fatty acids, and protein, chia seeds contribute to a feeling of fullness, helping to curb unnecessary snacking and overeating. When mixed with liquid, chia seeds form a gel-like consistency that adds a satisfying texture to dishes, making them a versatile addition to various meals and snacks. The slow digestion of chia seeds aids in stabilizing blood sugar levels, minimizing energy crashes and reducing cravings.
"Chia seeds are incredibly versatile - you can mix them into oatmeal, blend into a smoothie, or sprinkle on top of a yogurt parfait. They are incredible for weight loss because they provide a healthy source of omega 3 fat and 6 grams of fiber. The combination of fat and fiber can help slow down your digestion to keep you fuller for longer," says Mahesri.
Berries
Berries, such as blueberries, strawberries, and raspberries, are low in calories and high in fiber, promoting a sense of fullness and helping to control overall calorie intake. Their natural sweetness satisfies sweet cravings without the need for added sugars, making them a healthy alternative to sugary snacks. Berries are also packed with antioxidants, vitamins, and minerals, supporting overall well-being during weight loss journeys.
"Blueberries, raspberries, strawberries, etc - are all full of fiber and a great source of antioxidants. They support healthy digestion and fight inflammation, both of which can make it easier to lose weight. And, since most Americans don't get enough fruit in their diet, this is an easy way to get in that fruit serving and start losing weight at the same time," says VenHuizen.
