In This ArticleView AllIn This Article1. You’re Skipping Breakfast2. You’re Eating Too Late3. You’re Not Eating Enough Protein4. Your Breakfast Is Too Small5. You’re Falling Short of Fiber6. There’s No Color on Your Plate7. You’re Focused Only on Calories
In This ArticleView All
View All
In This Article
You’re Skipping Breakfast
You’re Eating Too Late
You’re Not Eating Enough Protein
Your Breakfast Is Too Small
You’re Falling Short of Fiber
There’s No Color on Your Plate
You’re Focused Only on Calories
Close
Photo: Getty Images / Assja / Betelgejze
Breakfast is one of the first opportunities you have to take a step toward your health goals each day. And if you’re aiming to lose weight, it’s the ideal time to fuel your body and brain so you’re ready to tackle the day ahead and make good-for-you choices about the food you eat. However, busy lifestyles, conflicting nutrition advice (hi,fad diets) and a heavy focus on “traditional” breakfast foods can leave you confused about how, what and when to eat. Here’s what you need to know to create a healthy breakfast that’s tasty and can help you lose weight.
The Best Breakfast Foods for Weight Loss, According to a Dietitian
No, you actually don’thaveto eat breakfast, especially if you’re not hungry, says New York City-basedIsabel Smith, M.S., RD, CDN. However, skipping it isn’t exactly a surefire way to eat fewer calories during the day, as you may end up eating more snacks later anyway.
“Starting off with a balanced breakfast helps stabilize your blood sugar for the day, keeping you from crashing early on and grabbing sugary mid-afternoon treats,” Smith says. She also adds that, anecdotally, she finds breakfast eaters tend to eat more balanced diets during the day.
8 Scary Things That Could Happen to Your Body When You Skip Meals
Try to eat within one to two hours after getting up, says Smith. “I find after the two-hour mark, hunger levels significantly increase, leading to overeating, eating too quickly and grabbing on-the-go or convenience foods to get something in immediately,” she says. When you’re not too hungry, you—not hangry you—tend to make healthier choices.
In a rush? Try our quick and easy breakfast recipes likeAvocado-Egg Toast,Peanut Butter & Chia Berry Jam English MuffinorChocolate-Banana Protein Smoothie. They all take less than 10 minutes to whip up and will keep you satisfied all morning.
Rather than focusing solely on carbs (like a couple of slices of toast), shift your attention to protein instead. “We lose muscle mass as we age, and this starts in our 30s,” explainsLauren Harris-Pincus, M.S., RDN, of Nutrition Starring You. Protein, on the other hand, helps to retain muscle mass because it promotes muscle growth and repair. The more muscle you have, themore calories you’ll burn at rest. Plus, a protein-rich meal can help you feel satisfied for longer, which means you’ll have an easier time making it to your next meal or snack, without distracting hunger pangs.
Harris-Pincus suggests aiming for 20 to 30 grams of protein at each meal, including breakfast. (Your body can only utilize 25 to 35 grams of protein at once, which is why saving it all for dinner won’t optimize this process, she says.) Get that in with breakfast staples like Greek yogurt, cottage cheese or eggs. Other foods, including vegetables and whole grains, also contain smaller amounts of protein, and all count toward your total, Harris-Pincus says.
For a tasty protein boost, try aBerry-Kefir Smoothie,Easy Loaded Baked Omelet MuffinsorPesto Scrambled Eggs.
It’s tough to get in all the nutrients your body needs if you eat a tiny breakfast. Harris-Pincus generally recommends aiming for a minimum of 300 calories. “That’s the amount you need to get in all of your macros (protein, fat, carbohydrate),” she says. Go lower than that, and you’ll be shortchanging yourself on nutrition and a satisfying amount of food.
Make aPimiento Cheese & Egg Sandwich, somePeanut Butter Protein Overnight Oatsor aPineapple Green Smoothie. All three recipes take less than 10 minutes of prep, clock in right around 300 calories and are packed with nutrients.
Fiberis a keep-you-full nutrient that can help you lose weight. However, most of us don’t get enough of it. Harris-Pincus suggests aiming to get in one-third of your fiber needs for the day at breakfast. That’s roughly 8 grams of fiber for women and 13 grams of fiber for men. Not sure how to get there? Acup of cooked oatmealhas 4 grams of fiber, acup of raspberrieshas 8 grams of fiber, amedium grapefruithas 3 grams of fiber and acup of spinachhas about 1 gram of fiber.
Thesehigh-fiber breakfast recipescan help you meet your daily goals. The best part? With recipes likeEverything Bagel Avocado ToastandBlueberry Almond Chia Puddingon the menu, you don’t have to sacrifice flavor.
Quick: Look at your breakfast bowl or plate. Are there any fruits or vegetables on it? If it’s a sea of beige and brown, you’re depriving yourself of the perfect opportunity to get an extra dose of produce.
The 12 Healthiest Vegetables for Weight Loss, According to Dietitians
Losing weight means creating a calorie deficit, but it’s not all about the calories. Quality counts the most. “The goal is to have a body that’s healthy on the inside, regardless of your weight. While you don’t necessarily have to lose weight to improve your health, you do need to give it the nutrients it needs for health,” says Harris-Pincus.
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