5 Great Breakfasts for Weight Loss

Dr, Donna Restivo

Posted on April 11 2016

Breakfast is the first and probably the most important meal of the day when you consider that it provides you with the nutrients and energy you need to get moving. Jump starting your day with a good breakfast does two things. First it supplies you with the energy boost and nutrients your body needs to wake up and begin to function. Secondly, it helps your body to begin the fat burning process. There are several healthy foods that work well for breakfast. Mix and match them to find things you like. If weight loss is your ultimate goal, you will need to find foods that you like that you can use on a regular basis. Don't get caught in a rut. Always try new things.

Oat Pancakes with Fruit and Yogurt

You can make healthy pancakes using rolled oats and cottage cheese, eggs, a little vanilla extract and your choice of fruit. Blueberries, raspberries, peaches, apricots or strawberries can be easily mixed into the batter to create pancakes that offer an abundance of nutrients and enough energy to get you through to lunch. Maple flavored syrup can be used for extra sweetness. Add a cup of yogurt to complete the meal. This is an excellent choice for a weight loss diet.

Whole Wheat Toast with Almond Butter and Fruit

Whole grain breads are complex carbohydrates that provide a sustained level of energy that will get you through the morning. Add almond or another type of nut butter and the amount of nutrients is almost doubled. Top with bananas, apple slices or thin slices of peach for a fruit and nut combination. Served warm, it offers a great start to a colder than average morning.

Barley is the Next Oatmeal

Pearl barley can be made much like old fashioned oatmeal. It adds a different taste and texture to an old favorite. Add some bananas, a touch of yogurt and a little honey and you have a hearty breakfast that is full of nutrition and protein. Almost any type of soft fruit can be used. Sunflower seeds can also be added for crunch and added texture.

Foods On the Go

If you are in a hurry, but still want to eat something nutritious, you do have some options. Many restaurants have fast food options that you can utilize if you are in a rush. Panera is an excellent choice if you want a sandwich, muffins or any other type of bread based meal. You can also stock your own pantry with “eat-on-the-go” foods. A few of the best breakfast choices include:

  • Find a recipe for granola that you like and make it in bulk. Store in a large container and keep a scoop and baggies handy. If you want to take it to work, scoop some into a bag, seal the container and head off to work.

  • Fresh fruits are a great way to start the day, especially if they are of the “juicy” varieties. Apples, oranges, carrots, grapes, etc. are full of fluid. Eating them first thing in the morning helps to jump start the digestive system and flushes out sludge and contaminants that build up in the intestines leading to weight gain.

  • Nut butters, cheese and crackers are alittle old fashioned but they do the trick when you consider they offer an abundance of protein and carbohydrates in one convenient combination. They are easy to pack and can be made anywhere without much fuss or extra utensils. These types of foods are excellent weight loss choices.

Mix and Match

Depending on what your agenda looks like for the day, you can tailor your breakfast to fit your schedule. You don't want to include a lot of extra calories if you don't have a busy day planned. This ends up providing you with more calories than you need and will result in weight gain if you don't burn them by the end of the day. If your goal is to aid in weight loss, don't overload with calories you may not need.

If you have an incredibly busy day ahead, you will want to pack as much power and protein into your breakfast as possible so you don't end up crashing before you get all of your work done. High protein foods include, eggs, nut butters, cheese, ham and turkey. Combine high protein foods with complex carbohydrates like whole grain muffins, breads and bagels and you have a breakfast that will provide you with everything you need to get you through the morning.


 

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