Many of us grew up learning that breakfast was the most important meal of the day. Although it can fire up your metabolism and give you energy to get moving, eating the wrong thing could be sabotaging your efforts. Wondering what is the best breakfast for weight loss?
If you’re serious about losing belly fat and shedding those extra pounds, try these 10 easy breakfast foods to jump start your weight loss.
What Is The Best Breakfast Food?
Research has consistently shown that eating protein at breakfast is the best way to tackle weight loss. Eating lean protein such as eggs, turkey bacon or a high-protein shake helps ward off cravings and fills you up.
Having a high-protein breakfast will always give you better results than high-carb meal that is full of simple sugar.
Sometimes it may sound wrong to eat high-protein at breakfast because many of these foods are higher in calories. Even if they are higher in calories, protein foods provide a lot of nutritional content.
This means your body gets a better return for investment.
To provide an example of how this works, let’s take a look at a comparison:
2 Large Eggs for breakfast would be equivalent to 154 calories and 12 grams of protein + 0 grams of carbs
1 Cup of Corn Flakes for breakfast would be equivalent to 110 calories and 2 grams of protein + 24 grams of carbs
If you were to eat the corn flakes, you would also need to add a half cup of milk which would add another 146 calories and 8 grams of protein.
Remember that too many ingested carbs stores itself as fat. So the egg breakfast is a better choice for a high-protein, low carb choice when looking to lose weight.
However, there are many things to consider. All carbs are not created equally.
Eating a balanced blend of high-protein with complex carbohydrate foods will provide the nutrition you need and the taste to prevent boredom.
Advantages of Eating Protein For Breakfast
There are many great reasons to add more protein into your breakfast. The best breakfast for weight loss is definitely going to be protein-rich.
Research has proven that people who eat higher-protein breakfasts tend to eat less high-fat and high-sugar snacks later in the day.
This shows that eating protein early in the day can have a lasting effect on appetite and sweet cravings.
High-protein breakfasts also help to control glucose and insulin levels. Controlling and stabilizing your blood sugar is very important when trying to lose belly fat.
Keeping blood sugar stabilized can help to reduce the risk of diabetes. It also helps to reduce cravings and keep the body feeling full longer.
How Much Protein?
Some experts advise eating 25-30 grams of protein at breakfast in order to reap the best benefits.
In order to reduce late-day cravings, maintain blood sugar stability and feel full, try eating protein-packed foods like eggs, chicken sausage or Greek yogurt.
Eating a variety of high-protein foods is important to reduce boredom. With so many delicious options, breakfasts never have to be boring!
To find out what is the best breakfast for weight loss, keep reading for some great ideas.
What Is The Best Breakfast For Weight Loss?
Unless you are doing the Keto diet, a balanced breakfast of lean protein and complex carbs will work best for weight loss. Here is a list of 10 breakfast foods to incorporate for shedding belly fat.
1. Oatmeal
Eating oatmeal is a deliciously satisfying way to help kick start your weight loss. Oatmeal contains lots of fiber, antioxidants, minerals and vitamins that can help you stay healthy.
A great gluten-free option, oatmeal (especially steel cut) will fill you up. They’re also incredibly versatile. Eat them warm on a cold morning.
Or enjoy oatmeal cold soaked overnight in your favorite plant-based beverage or milk.
Oats are low in calories. They provide good protein and fiber which controls appetite while providing nutrition.
Oatmeal is also rich in beta-glucan. This is a type of fiber that has been shown to assist heart health and improve immune function. It can also balance blood sugar levels which affects cravings and appetite.
This slow releasing carbohydrate can balance your blood sugars, so your insulin levels won’t spike. This can help you to burn more fat.
Try enjoying a cup of plain oatmeal with a half cup of berries, a tablespoon of flax/chia seeds and a slivered almonds for a protein-rich, high fiber breakfast.
Top it with fat burning cinnamon and you’ve got a fat blasting treat!
2. Eggs
Eggs are packed with tons of protein and nutrition. Selenium, riboflavin and other vitamins and minerals make eggs a powerful addition to any breakfast.
Eggs are also great at reducing appetite when dieting. Studies have shown that people who replaced a bagel with 2 eggs for breakfast felt fuller longer and ate less throughout the day.
Those who ate the eggs over the bagel lost twice as much weight.
Eating just the egg whites will help shave off some calories, but it will also reduce the amount of protein. Each egg yolk contains 3 grams of protein as well as antioxidants that help protect your eyes.
Egg yolks have been considered an issue for those with cholesterol problems. But new research is finding that the yolks may not be as bad as previously thought, for most people. It is now thought that eating 1 egg daily is fine for most people.
3. Raspberries, Blueberries, Strawberries
Any kind of berry is a powerhouse of nutrition. They are also perfect for weight-loss breakfasts because they contain vitamins, minerals, fiber and antioxidants all while being low in calories.
Studies have shown that exchanging a high-sugar snack in the afternoon for a serving of mixed berries helped reduce the intake of calories later on in the day.
One cup of raspberries has an incredible 8 grams of fiber. That’s almost twice as much fiber over strawberries. Boosting fiber has been shown to help people lose more weight over the long term.
Try adding berries to a serving of plain yogurt, oatmeal or as a snack on their own! Or blend them with your favorite high-protein smoothie.
4. Nut Butters
When you think of nut butters you probably think of peanut butter. But did you know there are many other tasty alternatives?
Cashew, almond, walnut and pistachio butter are great sources of healthy fats and vegetarian protein. Nuts on their own, provide crunch, texture and satiety.
They are a healthy addition to a weight loss breakfast.
Eating nuts is a great way to help in weight loss. They are full of nutrition but also calorie-dense.
Try and keep your servings to one ounce if you’re watching the calorie count.
Try mixing your favorite nut butter into yogurt, cottage cheese, a smoothie or your favorite granola to bump up nutrition.
5. Yogurt
There are some foods that are helpful with weight loss. Yogurt is one of those foods!
The protein advantage with Greek yogurt for example, can assist in creating a leaner body. Protein helps fill you up while taking longer to digest than simple carbohydrates.
This makes it a sensible choice for losing weight.
The whey protein that is found in yogurt has been shown in studies to help people lose more weight and fat while retaining better muscle.
Choose an unsweetened plain yogurt or a plant-based yogurt for maximum benefits with less sugar. Use it in smoothies or add fresh fruit for a sweet twist.
6. Quinoa
Eating quinoa isn’t just for lunch 
or dinner anymore. This high-protein, ancient grain will keep you full while providing plenty of fiber.
A one cup serving of quinoa provides 222 calories, 8 grams of protein and 5 grams of fiber.
Quinoa can be eaten hot or enjoyed as a cold cereal with your favorite plant-based milk alternative. Adding the fat-blasting spice cinnamon helps kick this porridge up to a new notch!
7. Chicken Sausage or Turkey Bacon
If you’re looking for an extra punch of protein to make your eggs more interesting, try chicken sausage or turkey bacon. These lean meats will help fill you up and give you energy to start your morning.
Chicken sausage and turkey bacon is relatively low in fat and high in protein. Plus they taste delicious.
Feel free to enjoy a serving of chicken sausage with eggs or on their own. At only 49 calories per link and 5 grams of protein, they are one of the best breakfast foods for weight loss.
Two slices of turkey bacon microwaved, contain only 60 calories with 4.8 grams of protein. That’s a considerable amount for this meat.
8. Grapefruit
For many years, grapefruits have been seen as a dieter’s staple food. There is a good reason too. Not only are grapefruit high in fiber and water content, but they 
are low in calories – important factors in weight loss.
Studies have shown that eating just a half of a grapefruit before a meal can help you to shed more pounds over time.
The water content and fiber help people to feel full longer which leads to eating less calories.
Researchers believe there may be properties in grapefruit that help reduce insulin levels which can lead to weight loss.
Eating grapefruit may help the body to process food more efficiently so that food is used as energy and not stored as fat.
Since grapefruit also contains properties that may interfere with certain medications (i.e. high blood pressure meds), always check with your doctor to make sure it is safe to eat.
There are also many other fruits that burn belly fat that may work better for your tastes and lifestyle.
9. Bananas
What’s not to love about bananas? They are a sweet alternative to sugary cereals. Plus they contain a lot of fiber for not many calories.
A regular banana has just 100 calories with 3 grams of fiber making it an ideal breakfast food. Eating fiber helps to slow down digestion so you feel more satisfied and less hungry.
Many studies have shown that upping fiber content from fruits and vegetables assists in weight loss results.
Bananas that are more on the green side contain resistant starch. This non-digestible starch may actually help with losing belly fat!
10. Seeds (Chia / Flax)
Eating seeds on a daily basis is another way to bump up the fat burning power of your breakfast.
Chia seeds expand when combined with liquids. 
That’s an easy way to create more satiety when eating while slowing the absorption of your food.
One tablespoon of chia seeds contains 60 calories, 2 grams of protein and 4 grams of fiber.
Research has shown that eating chia seeds can reduce ghrelin levels too – that’s the hormone responsible for hunger.
Flaxseeds contain viscous fiber which when combined with water, forms a gel in your digestive tract. Adding this soluble fiber helps slow digestion which may help reduce appetite and caloric intake.
This can lead to weight loss.
Flaxseeds have been shown to reduce appetite. These healthy seeds may also help prevent heart disease, diabetes and breast cancer.
Ground flaxseed is easier to digest therefore providing more healthy benefits over whole seeds that may not get digested in the GI tract.
One tablespoon of flaxseeds contains just 55 calories, 1.9 grams of protein and 2.8 grams of fiber. Plus, these healthy plant-based seeds are a good source of heart-friendly omega-3 fatty acids.
Try adding chia or flaxseeds to your next yogurt, smoothie or cottage cheese for a tasty addition to your weight loss breakfast.
What Is The Best Breakfast For Weight Loss Overall…
Eating a healthy breakfast can start your day off in the right direction. When is comes to losing weight and blasting belly fat, eating the right foods is important.
Starting your day off with a breakfast that is geared towards high-protein can help to curb later cravings. Moreover, this can make it easier to stick with your weight loss routine.
Combining the right food choices with regular exercise can really help to increase the speed of your weight loss. Remember to add variety to the foods you eat so that you don’t become bored. Boredom leads to falling off your plan.
Adding in green or black tea, black coffee, or matcha tea will also help improve the metabolic burn of your weight loss breakfast.
If you add some of these breakfast foods to your weight loss plan, keep in mind that all the other foods you eat in the day matter just as much. To optimize your weight loss results, eat healthy throughout the day and stay as active as possible. You can reach your goals!
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