Breakfast Foods for weight loss
By The Editors of Eat This, Not That!
Slim people eat breakfast.
That’s an indisputable fact, according to a new study from Cornell University. When researchers surveyed 147 slender people who said they’d never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day. (Among the general population, about 28 percent of men and 18 percent of women ages 18 to 34 skip breakfast every day, according to a study by the NPD Group.)
We even witnessed it for ourselves! When test panelists ate a breakfast from Zero Belly Breakfasts every day for just 2 weeks, they lost up to 16 pounds!
But it’s not just eating breakfast that makes slender people seem “naturally skinny.” People who manage their weight well tend to eat similar things for breakfast. Fiftyone percent of the slim people surveyed said that on a typical day, their breakfast included a serving of fruit. Forty-one percent said they ate dairy; other popular choices were cold cereal (33 percent), bread (32 percent), eggs (31 percent), and hot cereal (29 percent). And, in one very interesting finding, only 26 percent of slim people said they started their day with coffee.
To help you start blasting belly fat first thing in the morning, Eat This, Not That! dove into the research and uncovered these best-ever weight-loss breakfast foods. And for more easy ways to boost your calorie burn before noon, don't miss these 40 Ways to Lose 4 Inches of Body Fat—Fast!
We’ve ranked these muscle-building foods from those with the least to the most protein—they’re all terrific, but #1 will help tone your arms, legs, chest, and butt fast.
Protein, per ½ cup: 7 g
Packed with soluble fiber—a powerful belly fat fighter—beans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 10gram increase in soluble fiber consumed daily, study participants’ belly fat reduced by 3.7 percent over five years. To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa (we like Newman’s Own Mild), and non-dairy cheese.
Protein, per 2 tablespoons: 7–8 g
While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter. “This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss, ” says Reisinger. Curious as to what the best spread is? Don’t miss 36 Top Peanut Butters—Ranked!
Protein, per 2 tablespoons: 7–8 g
“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats, ” says Martha McKittrick, RD, CDN, CDE. “Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.
Protein, per two large eggs: 13 g
“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline, ” says McKittrick. Choline, also found in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook. One test panelist, Morgan Minor, made its egg hash her go-to breakfast, and after just 3 weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.
Protein, per 3 oz: 17 g
“The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long, ” says Kristen Carlucci Haase, RDN. “I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day.” Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don’t miss these 55 Best-Ever Ways to Boost Your Metabolism.
Protein, 3 strips: 18 g
Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body’s natural ability to process sugar. However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian.