At some point in your life you’ve probably been told that breakfast is the most important meal of the day, and that still holds true! How you nourish your body in the morning regulates your blood sugar and determines your energy levels for the rest of the day, so it’s important to provide yourself with proper nutrition at that hour.
It can be all too easy, however, to choose a quick-fix breakfast that tastes delicious, but leaves you feeling bloated and sluggish. While heavy breakfasts can be a nice treat on the weekend, during the week your goal should be to eat foods that pack more nutritional punch. The best way to create sustainable weight loss is with an overall healthy diet and regular exercise routine, but experts advise that you can take it one meal at a time. Why not start with a fat-burning breakfast!
These are the foods our health experts agree will provide energy, keep you full, and help maximize fat burn every morning:
Egg (Or Tofu) Veggie Scramble
Eggs are a fantastic high-protein breakfast option which will keep you full for hours and provide you with ample energy for your day. The protein in eggs boosts your metabolism, aiding in continued fat burn to help you reach your weight loss goals. Scramble them with some fresh veggies to make your dish feel gourmet with some added nutritional benefits.
Registered dietitian Shena Jaramillo says, “Eggs have just 70 calories a piece and veggies are lower calorie and loaded with fiber to keep you full. This can also be done with tofu in place of eggs for vegans.”
Chia Seed Pudding with Fruit
If you can’t seem to kick your morning sweet tooth, a chia pudding loaded with fruit is a great option to keep you energized and satisfied without the sugar crash. Jaramillo says, “Chia is a great source of fiber and Omega 3.” This sweet breakfast will keep your appetite at bay and keep you burning fat for hours with its high fiber content. Prepare your pudding the night before for a quick, on the go breakfast.
Steel Cooked Oats with Apple
Oatmeal is a breakfast classic, and for good reason. Oats are high in fiber and known to keep you full and energized throughout your morning which can be helpful in minimizing cravings if weight loss is your goal. The high fiber content lends itself to fat burning, as it heats up your metabolism more than other, less nutritious foods.
Registered dietitian Dr. Lisa R. Young recommends trying, “1 cup of cooked steel cut oats made with apple and unsweetened vanilla almond milk. Slice ½ of your apple and add to the oats [before cooking].”
Low-Fat Yogurt with Blueberries
Yogurt is another high-protein, low-calorie breakfast guaranteed to fuel you throughout the morning. The protein and calcium in low-fat yogurts are great for stoking your metabolism and fueling fat burn in your body.
Young recommends a bowl of plain low-fat yogurt sweetened with a handful of blueberries. “For a few extra calories and an added crunch boost, throw in 1 tablespoon of ground flaxseeds or chia seeds.”
Pulling together a healthy breakfast doesn’t have to be time consuming or expensive and your body will thank you when you reap the benefits of these nutritional, low-calorie breakfasts. If weight loss is your goal, approaching it in a healthy way is key to ensuring the changes will be lasting and maintainable, and that starts in the kitchen with the most important meal of the day!