Breakfast is most important meal of the day, but what we eat is even more important.
A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss.
Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost at fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).
Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.
For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.
Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period
From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.
Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.
3.Avocado Egg Boat Bake
Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also has omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal. Another incentive to dig in: the American Heart Association says eating an avocado a day may keep the bad cholesterol away.
Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g
Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.
Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot.Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss.Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.
Research suggests that resistant starch may help reduce food intake and decrease belly fatBananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.
7. Nut and Seed Bread
For an easy, gluten- and grain-free breakfast recipe, look no further than this bread from Keri Glassman, M.S., R.D., founder of The Nutrition School. It’s packed with important nutrients, including omega-3s and protein, and researchers from the University of Missouri-Columbia found that women who consumed a protein-rich breakfast reported greater appetite control throughout the day.
Sugar, per pepper: 0.6 g
Fiber, per pepper: 0.4 g
Registered dietitian Isabel Smith loves spicing up her morning meal—and with good reason: “Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, ” she explains. “Try adding jalapeño or another spicy pepper to an egg dish or avocado toast,” Smith suggests.
9. Matcha-Chia Pudding Parfaits
“Matcha is made from ground green tea leaves, and [it] provides an antioxidant kick as well as a small boost to your metabolism,” Largeman-Roth says. The mango and kiwi contain fiber, while the chia seeds have anti-inflammatory alpha-linolenic acid (ALA) fatty acids, which are also a good source of protein, she adds.
Sugar, per 1⁄2 cup: 7 g
Fiber, per 1⁄2 cup: 2 g
The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Minchen likes to use them to whip up a sweet potato hash. “I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on,” she says.