You might think skipping breakfast is an easy way to cut calories. Think again. Studies show that people who eat breakfast tend to weigh less than people who don’t.
It turns out that when you skip the morning meal, you’ll tend to eat even more calories later in the day. Recent research showed that both adults and adolescents who ate a protein rich breakfast that included eggs or lean Canadian bacon not only felt full longer, they had more energy and actually consumed about 130 calories less at lunch! There’s also evidence that eating a healthy breakfast jump starts your metabolism. Another study showed that people who eat a healthy breakfast not only lose weight but maintain their weight loss longer and more easily.
If you’ve been skipping breakfast and are struggling to lose weight, try adding a small healthy morning meal. Of course it matters what you eat and how much. Donuts and a latte won’t do the trick but a healthy protein-rich breakfast will.
Healthy Breakfast Ideas
- Oatmeal (non-instant) with fresh fruit. For extra protein add a scoop of non-fat cottage cheese or yogurt. If you need sweetener drizzle with a teaspoon of maple or agave syrup.
- Cottage cheese with fresh or frozen berries, sprinkled with ground flax seed (for omega-3 and fiber) and a dash of cinnamon.
- Egg white omelet with tomatoes and fresh basil. Whole wheat toast with apple butter.
- Fruit smoothie with fortified with unsweetened low fat yogurt or soy protein powder.
- Hi fiber, hi protien cereal (such as Kashi) with skim milk or soy milk.
- Sliced apple with unsweetened peanut butter.
Weight Loss Breakfast Tips
- Don’t go overboard with portion size, especially with cereals. Measure if necessary.
- If you like eggs but don’t have time to cook in the morning, hard boil a few and keep them handy in the fridge to eat with a piece of toast.
- Use a nice placemat and set the table. Use small bowls and plates.
- Try green tea instead of coffee.
- Try not to eat on the run. Take a moment to sit down at the table and enjoy your morning meal.
- Whole fruit is much better than juice. The extra fiber will help keep your blood sugar from taking a nose dive.
Do you have a favorite healthy breakfast? Please share your comments.