A Good Breakfast For Losing Weight

A Good Breakfast For Losing Weight

Eating the right breakfast is one of the essential pillars for successful weight loss. It provides the initial fuel to kick off your metabolism for the day.

It also keeps your hunger in check, thus determining the number of calories you are likely to take for the day.

Here are some basic tips towards eating a good breakfast for losing weight…

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Eat a Balanced Breakfast

For you to lose weight effectively, you should aim at taking a breakfast that has about 35% of your daily calorie intake allowance.

This should be comprised of proteins, whole grain carbohydrates, fruits, and healthy fats.

Such a breakfast will provide you with healthy nutrition, give you energy for the morning, and keep you feeling fuller for longer.

This way, blood sugar will be stable, which will keep you from eating more calories than necessary later in the day.

If you leave out any of these key components, you will not be giving your body enough satisfaction and nutrition from this important meal.

Whenever possible, avoid adding sweeteners to your breakfast foods because this increases your calorie intake.

Use Homemade

Most people prefer to buy ready-made breakfast food items at the store because it is more convenient. However, sometimes this could cause you to compromise on the quality of the food in terms of the health benefits.

Most store-bought products are filled with sugar and fat which is of no help in your weight loss efforts.

ready-made breakfast food items

Making your breakfast helps you to keep out any undesired additives in food and also lets you add more nutritious ingredients.

At times you may be pressed for time to make breakfast especially if your day’s schedule is tight. In such a case, it helps to prepare ingredients in advance the breakfast preparation procedure in the morning.

Incorporate Fiber Into Your Breakfast

Fiber is one of the essential ingredients for losing weight because it fills you up and cleans your digestive system without adding much to your daily intake of calories.

Most people are however taking in far less than the recommended daily amount of fiber.

Strive to ensure that your breakfast contains at least 5 grams of fiber if you want to get a healthier body weight.

Examples of some fiber-rich foods you can eat for breakfast include whole grain bread, oat bran, oatmeal, oranges, raw apples, and fresh berries.

It is important to know that all fruits have fiber, but it is much concentrated on the skin and seeds.

Good Timing

Developing a set meal plan can make it easier for you to lose weight. Ideally, breakfast should be taken within 30 minutes to one hour after waking up.

This helps to regulate your insulin and blood sugar levels while at the same time kick-starting your metabolism.

If you wait for longer than one hour to take breakfast, you will end up feeling hungrier, and this could lead you to choose high-calorie foods.

If your schedule involves morning exercises and you don’t want to work out on a full stomach, consider splitting your breakfast into two; a light source of carbohydrates before exercise and a protein-rich source after the workout.

This will ensure you have energy for the exercise, and you will stock up the depleted necessary nutrients after exercise.

 Avoid Skimping on Breakfast Foods

Portion size matters a lot when it comes to weight loss. Even if your breakfast is healthy and balanced, eating large portions will only result in more weight gain.

On the other hand, eating very small portions will leave you feeling hungry after a short time, which could cause you to over-indulge in mid-morning snacks.

The result is that you will consume more calories over the course of the day. Eat enough for breakfast as it will keep you feeling full for longer.

Weight loss is not only determined by what you are putting on your plate but also when and how you are eating.

Opting to take a good breakfast for losing weight is a healthy lifestyle choice that will influence your overall diet and keep your body fueled up.

It will give you the energy to keep engaging in physical activity later in the day, which is helpful in burning calories and losing weight.

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12 thoughts on “A Good Breakfast For Losing Weight

  1. This is a great post, breakfast is definitely the most important meal of the day for a reason. I have been eating porridge for breakfast for months, which is really good as it contains oats and lots of fiber. I think after reading this, that I will have some fruit along with porridge for my breakfast, so that I can stay fuller for longer.

  2. Oh, I’m totally useless if I haven’t had breakfast. If I have a good breakfast then it really set me up for the day. I know a lot of people don’t eat breakfast, but to me that’s like setting off on a long car journey without putting fuel in the tank. Why would you do that? I really do think breakfast is the most important meal of the day.

    Some people deliberately skip breakfast as part of an intermittent fasting regime. Personally, I think that’s stupid. What do you think?

    1. Yeah I totally agree Marcus – you need regular meals to lose weight in a healthy manner (and I’m not really a fan of intermittent fasting if I’m honest with you!).

  3. These are some great healthy breakfast tips, breakfast can be tough because you don’t want to get up earlier just to make breakfast before work but about a year ago I began getting up an hour and half earlier to fix a healthy breakfast and go to the gym for an hour before work. I feel so much better throughout the day and have a lot more energy not to mention I sleep better at night. Breakfast is the most important meal and your suggestions will help others get a healthier meal to start their day.

    1. Great hear that you’ve taken on the gym AS WELL as a healthy breakfast Justin – good on you mate (as you can see the difference in your approach to the day!)

  4. Hi Chris

    My biggest challenge is the ready made breakfast.As you mentioned, they are loaded with sugar and fats and do the exact opposite to helping you loose weight.

    The one other thing that I keep neglecting on is the fiber.Thanks for that tip, need to add more fruits and oatmeal.

    Thanks for these awesome tips.Keep them coming!


    1. You mean you like the ready made breakfasts Roopesh? If so, yes, they are filled with a lot of crap you could do without! Glad you’ve taken on the info we’ve provided here – stay healthy! 🙂

  5. Thanks for sharing this info with us. I usually do intermittent fasting so I have breakfast about 3 times a week. On the other days i have a good meal about 3 hours before bed then fast the next day until 12 pm. I think there are mixed feelings about having breakfast as some will tell you that its the most important meal of the day and others will tell you that its not necessary. Do you think its necessary to have breakfast everyday?

    1. Yes I do – I also think that the people telling you it is not important are lacking intelligence big-time!

      Misinformation is a very dangerous game when it comes to health issues – three meals a day should be eaten, regardless of the diet you are on. As a matter of fact – dieting won’t work unless you eat regularly (sad but true I’m afraid!).

  6. I enjoyed your video that gave some really job breakfast options! I have yet to add chia seeds to anything but it would probably be a good idea – my partner sears by them but so far I’ve sort of ignored her direction with it (don’t we all?).

    I will say that some people tend to do better with low carb dieting though and may be better off just having bacon and eggs with some tomato slices. I think bacon and eggs get far too much bad press these days if you think about cooking them in a healthy way?

    What’s your opinion on that sort of breakfast?

    It all just depends on the person I think – everyone’s different and everyone has a different genetic build. But I think I’ll try some of these different breakfast options as I definitely need to mix it up a bit.

    Thanks so much for sharing these options – definitely a few unique choices!

    1. I really don’t think that type of breakfast is too bad for you Dan as long as you are preparing it the right way (as you mentioned above!).

      Eggs for example – start frying them every morning and you will be going WAY off course!

      On the other hand, if you decide to scramble them (without milk) or poach them then they will be a great starting block for food for the day!

      Bacon pretty much the same – although it’s important to remember it is a fatty food. Grill DON’T fry!

      It’s great to hear that you enjoyed some of our suggested breakfast options here – maybe try a few instead of going for the bacon and eggs? 🙂

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