3 Breakfasts to Help You Lose Weight When You Don’t Want to Eat the Same Thing Every Day
These morning meals are full of nutrients, will keep you full and are all plant-based.
As delicious as a fluffy stack of pancakes with a side of crispy bacon is for breakfast, it’s not always the healthiest option. Since this meal sets the tone for the day, choosing a meal full of nutrients and health benefits is important. And if you’re looking to shed a couple of pounds, there are certain breakfasts to help you lose weight. Keep reading to learn more about how breakfast impacts your day and three recipes to get you started.
Does eating breakfast help you lose weight?
Generally, people who eat breakfast are typically at a healthier weight than those who don’t; however, the act of eating breakfast itself isn’t necessarily associated with losing weight or not. It more or less comes down to the foods you eat and the breakfast options you eat regularly. However, if eating breakfast isn’t connected to weight loss, does that mean skipping the meal can help instead?
A 2014 study from the journal The American Journal of Clinical Nutrition shared that skipping breakfast doesn’t really affect weight loss. More than 280 participants were randomly assigned to two groups: one that ate breakfast and one that didn’t.
Woman's World Answers
“A recommendation to eat or skip breakfast for weight loss was effective at changing self-reported breakfast eating habits, but contrary to widely espoused views this had no discernable effect on weight loss in free-living adults who were attempting to lose weight,” note study authors in the report.
A similar study from the journal BMJ also split participants into two groups, but noticed that those in the eating breakfast group had more energy throughout the day than those that didn’t.
3 breakfasts to help you lose weight
Instead of loading up on carbs and greasy breakfast meats, options full of fruit, veggies, whole grain and other important nutrients are ideal when you want to shed a few pounds. For instance, opt for a balanced breakfast of Greek yogurt and fresh fruit, rather than carb-heavy cereal with added sugar. For more inspiration, here are three easy breakfasts (plus a bonus recipe!) to help you lose weight:
Easy smoothie bowl
In a blender, combine 1 ripe banana, 1 cup berries (pick your favorite or go for a variety), 1 cup plant milk (almond, soy, coconut or oat are all popular choices), 2 handfuls leafy greens or 1 cup cauliflower, 1 serving plant protein powder and 1 Tbs. chia seeds.
Herb avocado toast
For a vegetarian breakfast, spread a fresh slice of whole-grain bread with ripe avocado and fresh herbs. Add any seasoning or spice you like. Enjoy with sliced tomatoes drizzled with balsamic vinegar. If you want more protein, try adding one egg (cooked any style) on top.
Power brunch salad
Skeptical of a salad for breakfast? Don’t be as it’s packed with vitamins and minerals and some classic breakfast foods. Use leafy greens and add plant protein, such as one cup of cooked quinoa, cut up some sliced fruit and drizzle with a healthy dressing.
BONUS RECIPE
Easy oat cookies
MinimalistBaker.com shares these for when you need something healthy on the go.
Ingredients:
1 cup packed dates
1 ripe banana
2 Tbs. natural nut butter
3⁄4 cup almond flour
3⁄4 cup rolled oats
1⁄4 cup raisins
Instructions:
- Soak dates in hot water for 10 minutes; drain.
- Toss the soaked dates in the food processor. Combine the chopped dates with banana and nut butter. Add almond flour and oats; pulse to form loose dough.
- Knead in raisins. Chill for 10 minutes.
4. Form 24 discs. Bake on a lined sheet at 350ºF until somewhat firm, 15−18 minutes. Cool and enjoy. Serves 12.
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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