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Best Breakfast Foods for Weight Loss

Best Breakfast Foods for Weight Loss

Did you know that having a fiber and protein-rich breakfast can help with weight loss, blood sugar, management and metabolism?

That is because fiber and protein help you feel fuller longer and use up calories to absorb and metabolize.

I’m going to show you how to get the fiber, protein, veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Oat Bran

Oats are highly nutritious and contain soluble fiber that helps to regulate blood sugar, reduce the risk of heart disease and death from cardiovascular disease, as well as modestly reduce cholesterol (total and LDL).

But if you want to leverage its health benefits, there are few different types to consider.  Oat is composed of outer layer (inedible hull), a thinner inner layer (bran) and a soft endosperm (starch).  Rolled oats are processed oat groat where they remove the bran.  Interestingly enough, oat bran contains about 50% more fiber per 1 cup serving than rolled oats! So if you want to step up the amount of fiber per serving, go for oat bran.

Breakfast Food #2: Eggs

Yes, eggs are classic breakfast food.  And for good reason!

And no, I don’t mean the processed egg whites in a carton.  I’m talking about the actual whole “eggs”.

Egg whites are primarily protein while the yolks are the real nutritional powerhouses.  Those yolks contain healthy fats, vitamins, minerals and antioxidants.

Eggs have been shown to keep you feeling fuller longer and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” snack or breakfast when you’re running short on time.  For other healthy snacks to keep on hand see this blog post.

And…no the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

Remember to cook yolks at low temperature to prevent the cholesterol from oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

Breakfast Food #3: Nuts and Seeds

Nuts and seeds contain protein, good fats, vitamins, minerals, and fiber.  Nuts and seeds would make a great contribution to breakfast as well as a healthy snack.

Don’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars.

Nuts and seeds are also the ultimate “fast food” if you’re running late in the mornings.  Put a small handful of almonds, walnuts, or pumpkin seeds into your bag as you’re running out the door; you can munch on them while commuting.

Not to mention how easy and delicious it is to add a spoonful of nut or seed butter into your morning breakfast smoothie.

Hint: If you like creamy lattes in the mornings, try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #4: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies toveggies.  You know I would be irresponsible if I did not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong with adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast.  You can sneak in a handful of spinach or kale leaves to make a delicious green smoothie!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet (Serves 1)

  • 1 teaspoon coconut oil
  • 1 or 2 eggs
  • ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
  • dash salt, pepper and/or turmeric
  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  3. Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.
  4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
  5. Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

In Health,

Dr. Anna ND

References:

  1. Avena sativa Natural Medicine
  2. Oat Bran vs Rolled Oats https://www.livestrong.com/article/455623-steel-cut-oats-vs-100-percent-whole-grain-rolled-oats/
  3. Research Review: Eggs – worse than fast food? http://www.precisionnutrition.com/eggs-worse-than-fast-food
  4. Eggs http://www.precisionnutrition.com/encyclopedia/food/eggs/
  5. What Is the Healthiest Way to Cook and Eat Eggs? https://authoritynutrition.com/eating-healthy-eggs/
  6. The 12 Best Foods to Eat in the Morning https://authoritynutrition.com/12-best-foods-to-eat-in-morning/