TOP 5 Healthy Breakfast Ideas for Weight Loss

If you’re serious about your weight loss goals, then you know that breakfast is the most important meal of the day, since it gives you an energy boost and jump-starts your metabolism to help you burn calories more efficiently throughout the day. The trouble is, it can be difficult to find healthy breakfast ideas that won’t derail your diet. But with these healthy breakfast ideas for weight loss, you’ll never again have to sacrifice weight loss for health.

1) Chia Seed Pudding

Chia seeds are known as a healthy food that can easily be added to any diet. Chia seeds are a great way to get started on weight loss, especially because they keep you full! Make chia seed pudding by combining one cup of non-dairy milk with one tablespoon of chia seeds and allowing it to sit overnight in your refrigerator. It can be eaten plain or topped with fresh fruit, berries or granola! To speed up digestion and prevent bloating, consider drinking it on an empty stomach first thing in the morning. This will also help control blood sugar levels and insulin spikes throughout the day. This is perfect for those who suffer from diabetes or hypoglycemia. If you’re looking to lose weight quickly, try adding chia seeds into your daily routine!

2) Hard boiled Eggs

Once a staple of nearly every quick-and-easy meal, eggs have recently gotten a bad reputation due to their cholesterol content. Although it’s true that an egg does contain about 5 grams of saturated fat and 215 milligrams of cholesterol (150 milligrams if it’s white), that’s only if you eat more than one. For instance, two eggs—one large egg is considered to be one serving—contain just 25 calories and only 1 gram of saturated fat plus 185 milligrams of cholesterol. Eating two servings of eggs daily is actually associated with lower risks for cardiovascular disease and Type 2 diabetes, according to research published in Nutrition Research. Eggs are also loaded with nutrients like choline, which helps keep your liver healthy; vitamin D; and selenium, which can reduce inflammation throughout your body. So don’t fear eggs! Just make sure you limit yourself to two per day so they don’t take over your diet.

3) Poached Egg

Eggs are a complete protein, meaning they contain all nine essential amino acids in healthy amounts. They’re also extremely low in calories, making them an ideal weight-loss food. Poached eggs have less than one gram of fat and over 90% of their calories come from protein. Simply crack an egg into a small pot with boiling water and gently stir it with a spoon until cooked to your liking. Serve with asparagus or on whole wheat toast for a quick, healthy breakfast that won’t wreck your diet! (Be sure to watch out for hidden carbs in your breads!)

4) Oatmeal

Regularly eating oatmeal—for breakfast or another meal—may help you keep off unwanted pounds. A study in The American Journal of Clinical Nutrition shows that eating oatmeal at least five times a week significantly lowers blood pressure. Oats have been shown to lower cholesterol and help prevent heart disease. For people with Type 2 diabetes, substituting oats for cornstarch lowered blood sugar levels by almost 20 percent after four weeks, according to a study in Diabetes Care. It seems that oats may be even more effective than grains like barley and brown rice at lowering glucose and insulin levels. And adding some extra fiber to your diet can’t hurt either! In one study published in The New England Journal of Medicine, researchers gave participants an oat-bran muffin every day for three months. Compared with those who ate no muffins, participants saw a significant reduction in LDL bad cholesterol and triglycerides over time. This is just one example of how adding fiber-rich foods like oats can benefit your health overall. So try it: If you haven’t already, start incorporating oats into your morning routine today!

5) Banana Smoothie

In a blender, combine 1 cup plain yogurt, 1 banana (fresh or frozen), 1/2 cup skim milk and 1/2 teaspoon cinnamon. Process until smooth. This meal will fill you up without adding to your waistline because it contains protein and fiber in addition to carbs. To sweeten it a bit, add some honey or stevia if desired. You can also use almond milk instead of skim milk to keep calories down even more. If fresh fruit isn’t in season and frozen bananas are too high in sugar, opt for an all-fruit smoothie made with just unsweetened canned fruit. The variety is endless, but keep these tips in mind: For flavor, look for berries; they pack more antioxidants than other fruits. Make sure you get enough nutrients by choosing foods that have at least one serving of whole grains per serving and try to include at least two servings of vegetables per day. Most importantly, go ahead and make your smoothies thick! A creamy texture will help curb cravings later on in the day—and satisfy any sweet tooth.