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Good Breakfast For Weight Loss: 8 Healthy Options In 2024

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Reviewed by Sarah Glinski, RD
good breakfast for weight loss
A healthy breakfast is more than just a regular meal. Photo: VICUSCHKA/Shutterstock

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There are many active lifestyle changes needed to lose weight. One underestimated factor is our diet and its effect on weight loss. It is not necessarily about how much cardio or strength training we do to lose weight. Often, our calorie intake is the deciding factor.

Thus, in the journey towards achieving weight loss goals, breakfast plays a role that should not be overlooked.  A good weight-loss breakfast provides essential nutrients to fuel our bodies for the day. Plus, it sets the tone for healthy eating habits throughout the day.

Here, we will explore how to lose weight with a diet and good breakfast foods for weight loss that contributes to a balanced morning meal.

What Are The Best Healthy Breakfasts For Weight Loss?

A good breakfast for weight loss should be balanced and provide the necessary nutrients to keep you satisfied and energized throughout the morning. Here are eight best healthy breakfast options:

  1. Smoothie. 
  2. Oatmeal.
  3. Eggs. 
  4. Cereals. 
  5. Berry.
  6. Yogurt. 
  7. Grapefruit. 
  8. Green Tea.

Good Breakfast For Weight Loss

good breakfast for weight loss
A healthy breakfast is more than just a regular meal. Photo: eldar nurkovic/Shutterstock

Regarding losing extra pounds, if you eat breakfast might make all the difference. Research[1] shows eating a healthy breakfast can help control weight and reduce heart and metabolism-related risk factors.

Besides aiding weight loss, a nutritious breakfast offers numerous other benefits. By breaking the overnight fast, breakfast gives your body the fuel to tackle the day ahead and can prevent overeating later.[2]

Plus, when you choose wholesome breakfast options, you’re more likely to meet your recommended daily nutrient intake. But how do we know a good breakfast for weight loss? A good breakfast includes three key macronutrients: carbohydrates, protein, and healthy fat.

Carbohydrates provide energy, while protein and fats help you feel fuller for longer and contribute to overall well-being. Here are our top healthy breakfast ideas:

Smoothie

There are many breakfast options, but none are as inclusive as a smoothie. Starting your day with a good breakfast smoothie for weight loss can be especially beneficial if you have a long day ahead. It allows you to pack a ton of nutrients into one easy-to-consume meal.

To create a filling breakfast,[3] include ingredients like frozen or fresh fruit, vegetables, and high-quality protein sources such as Greek yogurt or protein powder supplements.[4] Adding some vanilla protein powder will not only add more protein but make for a thicker shake. This will keep you satisfied throughout the morning, curbing mid-morning snack cravings.

Additionally, smoothies can be easily customized to fit your calorie and macronutrient needs. This makes them a versatile option for any diet plan. Moreover, the fiber content from fruits and vegetables aids digestion[5] and helps regulate blood sugar levels.

Oatmeal

Is oatmeal a good breakfast for weight loss? If you want to lose a few pounds healthily, oatmeal (also known as rolled oats) is your morning go-to breakfast. Not only is it a warm and comforting breakfast, but it also packs a serious punch for weight loss.

The soluble fiber in oats keeps you fuller[6] for longer and reduces the urge to snack throughout the day. It also helps in preventing abdominal fat distribution[7] and obesity. Additionally, oatmeal’s carbohydrates provide sustained energy levels, preventing unhealthy food cravings.[8]

Oatmeal is a versatile base for a healthy breakfast recipe containing fresh fruits, nuts, or honey. This makes it a very customizable choice. Whether you prefer it warm or cold, sweet or savory, oatmeal is a delicious breakfast choice.

Eggs

Another good breakfast for weight loss is eggs. In addition to doing the best cardio and strength training exercises, eggs provide high protein breakfasts aiding in your weight loss journey. 

Eggs are loaded with protein, which helps keep you fuller for longer.[9] They are also low in calories and high in nutrients like healthy fats. This makes them an ideal choice for a healthy start to your day. 

Additionally, studies have shown that eating eggs for breakfast can help reduce glycemic response[2] (how much your blood sugar rises after a meal). Compared to a bowl of cereal, eating eggs may also reduce food intake[10] at your next meal.

You can pair your eggs with other healthy breakfast foods such as whole grain toast and lemon juice. If you’re on the go, try a whole wheat wrap with sautéed vegetables, black beans, and hot sauce. This will provide you with a balanced breakfast to help you lose weight.

Cereals

If you’re looking for a quick and easy breakfast to help with your weight loss journey, cereals might be your best bet. Cereals are a good healthy breakfast for weight loss. They are delicious and packed with essential nutrients to kickstart your day and lose weight.[11]

The key is to choose cereals that are high in fiber. Fiber keeps you feeling fuller for longer[12] and prevents unnecessary snacking throughout the morning. Plus, many cereals are fortified with vitamins and minerals to ensure you get the nutrition you need.

Cereal can also help improve your BMI,[13] lower the risk of developing overweight/obesity, and improve cognitive and academic performance. It’s important to choose wisely when it comes to cereal selection. Opting for whole-grain options without added sugars or artificial flavors is crucial.

Pairing your whole grain cereal with low-fat milk or Greek yogurt and fresh or frozen fruits can enhance its nutritional value while adding extra flavor. With their convenience and potential health benefits, including whole-grain, low-sugar cereals in your weight loss breakfast is a smart move.

Berries

Berries are little powerhouses of flavor. Berries, such as blueberries, raspberries, and strawberries, are low in calories and high in fiber. Packed with essential vitamins, minerals, and antioxidants, they are a great addition to a healthy breakfast.

Berries will keep you feeling fuller for longer because they contain fiber.[14] This can lead to fewer cravings later on. 

You can easily incorporate berries into your breakfast routine with Greek yogurt, whole wheat toast, overnight oats, or smoothies. Not only will they add a burst of naturally sweetened flavor, but they also provide nutrients to kickstart your day. Taking supplements alongside your healthy breakfast ideas can give you the nutrients needed for optimal weight control.

Yogurt

Yogurt offers numerous benefits for weight loss. It’s packed with protein, making it a great choice for a high-protein breakfast. The high protein content[15] helps increase satiety levels,[16] keeping you full and satisfied throughout the morning and preventing unnecessary snacking.

Additionally, the probiotics found in plain Greek yogurt can promote healthy gut bacteria,[17] thereby improving digestion and nutrient absorption.[18] This can lead to better overall metabolism and increased fat-burning potential.[19] Moreover, yogurt is lower-calorie than traditional breakfast items like pastries or sugary cereals.

To make a yogurt breakfast bowl, combine the yogurt with fruit, nuts, or even nut butter (like almond butter). If you prefer a savory bowl, mix plain Greek yogurt with hummus and top with roasted sweet potato or grilled veggies.

Grapefruit

Forget about those boring breakfast options; it’s time to add a zesty twist to your morning routine with grapefruit. If you’re searching for the perfect weight-loss companion, this vitamin C-packed fruit is your best bet.

The fruit has a low-calorie content and boasts high levels of water and fiber, which can contribute positively to weight loss. A study[20] showed that grapefruit also aids in improving heart health. Furthermore, grapefruit has been associated with a reduction in blood sugar levels.[21] This can promote weight loss by encouraging your body to burn stored fat for energy.

To enjoy grapefruit as a weight loss breakfast, add it to other foods like a bowl of oatmeal or whole-grain cereal topped with nuts. You can also have it as part of a fruit salad mixed with Greek yogurt or as a garnish with your detox water.

Green Tea

Not only is green tea a refreshing beverage to kickstart your day, but it also has some serious weight loss perks.[22] Green tea has gained popularity as a weight loss breakfast beverage, and for good reason.

Green tea is loaded with antioxidants called catechins.[23] Catechins have been shown to boost metabolism and aid in fat burning.[23] It also has almost no calories and does not contribute to weight gain in any way.

And there’s more — daily consumption of green tea[24] shows great effectiveness on body fat and body weight reduction This can help you stay on track with your healthy eating habits. Incorporating it into your morning meal and regular exercise can support your weight loss journey.

How Much Should You Eat At Breakfast To Lose Weight?

good breakfast for weight loss
There is a balance you need for a weight-loss breakfast. Photo: Pormezz/Shutterstock

Breakfast is often called the most important meal of the day. When it comes to weight loss, it can play a significant role. But how many carbs per day should you actually eat at breakfast to effectively lose weight?

WHO experts[25] suggest a balanced diet should comprise about 45%-65% of total daily calories from carbohydrates. A standard 2,000-calorie diet equals about 225 to 325 grams of carbs per day. Try to include carbohydrates at breakfast to give you the energy needed to tackle the day.

When it comes to weight loss, portion control is key[26] — and breakfast is no exception. Even if you’re eating a healthy breakfast,[27] consuming excessive portions can consume more calories than you need.

The number of calories you should consume for breakfast when trying to lose weight varies widely. It’s a good idea to consult with a registered dietitian to determine how much calorie deficit you need. They can show you how to calculate net carbs and create a personalized plan for you.

To practice portion control at breakfast, try using smaller plates or bowls. Use measuring cups or a food scale to portion out your food accurately. Bulk up your breakfast with non-starchy vegetables, which are low in calories and high in fiber.

Is Breakfast Good For Weight Loss?

We have already explained numerous aspects of a good breakfast. But the central question remains: is breakfast good for weight loss? Several sources suggest that eating breakfast may positively affect weight loss.

One study[28] found that eating a healthy breakfast was associated with more weight loss during an intensive lifestyle intervention for obesity.

Eating breakfast provides your body with fuel to engage in daily activities[29] and exercise, indirectly increasing energy expenditure. Additionally, having breakfast may improve physical performance, allowing you to be more active and burn calories throughout the day.

Another crucial benefit of breakfast is the ingredients it contains. Adding a source of protein such as chia seeds or turkey bacon to your breakfast can help keep you full and satisfied. This reduces the likelihood of overeating later in the day. Good sources of protein for breakfast include eggs and yogurt.

Fiber contributes to a healthy digestive system, helps in managing blood sugar levels, and creates a full feeling while reducing calories. Foods high in fiber include whole grains, fruits, vegetables, and nuts. They’ll add texture, flavor, and bulk to your morning meal.

Is Skipping Breakfast Good For Weight Loss?

If you want to lose weight, you might lean towards skipping meals to create a calorie deficit. However, a study[30] suggests that skipping breakfast is associated with poor blood sugar control and an increased risk of obesity. Breakfast skipping is also associated with an increased risk of cardiovascular diseases.[31]

So, is skipping breakfast good for weight loss? One reason people argue against skipping breakfast is that skipping it could lead to more hunger later in the day. While this may lead to overeating for some, it may not for others.

While some suggest that skipping breakfast increases hunger, others have shown no significant difference [32] in appetite between breakfast eaters and skippers. So, the idea that skipping breakfast automatically leads to uncontrollable eating later in the day might not hold up for everyone.

Conclusion

Breakfast can play a significant role in a weight loss journey. The scientific evidence suggests that having a balanced breakfast can positively affect metabolism, appetite control, energy expenditure, and nutrient intake.

Breakfast should be part of a comprehensive weight loss plan that includes regular exercise, a balanced diet, and lifestyle modifications. Start your day with a healthy breakfast recipe and set yourself up for success in achieving your weight loss goals.

Frequently Asked Questions

Is a heavy breakfast good for weight loss?

Healthy breakfast foods can benefit weight loss by controlling appetite and supporting energy levels. Choose nutrient-dense foods with healthy fats, whole-grain toast, peanut butter, or avocado toast for a balanced start to the day.

How can I have a flat tummy?

Achieving a flat tummy involves a combination of a healthy diet, regular exercise, and core-strengthening workouts. Reducing overall body fat through calorie control is essential.

Why am I not losing weight?

Weight loss might not happen due to factors like an inaccurate calorie deficit, lack of exercise, or medical conditions. We advise that you reevaluate your approach and consult a healthcare professional if needed.

Does cardio burn fat?

Yes, cardio exercises like running, cycling, and swimming can burn fat by increasing calorie expenditure. Combining cardio with a balanced diet can aid in fat loss.

Is 20 minutes of cardio a day enough?

Twenty minutes of daily cardio is definitely beneficial for general fitness and health. However, longer and more intense sessions combined with diet control may be necessary for substantial weight loss.

+ 32 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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ABOUT THE AUTHOR

Susan Adeosun, MD & Public Health EnthusiastWriter

Dr. Susan Adeosun (MPH, MD) is a medical doctor and public health enthusiast. She has over five years’ worth of experience in public health and preventive medicine and is a firm believer in the famous phrase… See More