Some people believe that breakfast is the most important meal of the day and that eating breakfast increases weight loss. But is this true? And, if so, which are the best breakfast foods for weight loss? There is little evidence to support the idea that eating breakfast can increase weight loss. Breakfast is just another meal. That said, eating breakfast can give a person energy for the day. This may reduce the risk of overeating and, in this way, support weight loss efforts. This article explores the best breakfast foods to eat to aid weight loss. It also discusses breakfast options to suit vegetarian, vegan, and restricted diets. Read on to learn all there is to know about eating breakfast and losing weight.

Breakfast food tips To get the most out of breakfast, it is best to eat nutrient dense foods. These foods offer more nutritional value per calorie, which may help a person feel fuller longer. Here are some breakfast food tips that may support weight loss: Eat fiber-rich foods Share on Pinterest People who regularly eat fiber-rich breakfasts may have less visceral fat and inflammation. People trying to lose weight may benefit from eating fiber-rich foods for breakfast and throughout the day. A 2015 study found that diets rich in fiber helped people lose more weight and improved symptoms of metabolic syndrome. Metabolic syndrome is a risk factor for diabetes. Other studies link fiber to better health and more weight loss. For example, a 2012 study found that adolescents who ate more fiber had less visceral fat and less inflammation. Eat more protein Eating more protein for breakfast or at any other time of day may support weight loss. Numerous studies link higher protein diets to more weight loss. A 2014 analysis suggests that protein may help people feel fuller, reducing overeating. People may also burn more calories when they eat protein. Protein-rich foods are generally rich in other nutrients, allowing a person to get a wide range of nutrients without consuming lots of calories. Avoid high calorie options Try to avoid foods that are high in calories and low in nutrients. Reducing calorie intake at breakfast time and throughout the day may help a person lose weight. To cut down on calories, avoid adding sugar to breakfast foods. A healthy oatmeal breakfast can become a sugar-laden, high calorie meal when a person adds lots of brown sugar. Select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar. Avoid sugary drinks Be mindful of the role of drinks in calorie content. A glass of orange juice typically contains more than 100 calories but offers little nutritional value. Opt for eating the whole fruit rather than drinking juices. Eat whole foods Eating whole foods instead of processed foods may help a person lose weight. Try replacing white bread, pasta, and bagels with whole grain options. Whole grain offers more nutritional value and may reduce the risk of some types of heart disease. Because whole grains are rich in fiber, they may support weight loss and reduce constipation.

Should you eat breakfast? With interest in intermittent fasting increasing, some people are now opting to skip breakfast altogether. But does skipping breakfast support weight loss? Not eating breakfast may support weight loss because it means a person goes longer without consuming calories, which may lead to a lower total calorie intake throughout the day. However, skipping breakfast may not support weight loss for everyone. For some people, skipping breakfast leads to overeating at lunchtime. In this way, skipping breakfast may lead to higher overall calorie consumption, undermining weight loss. Research around breakfast and weight loss is inconclusive. A 2019 BMJ meta-analysis and systematic review suggests that skipping breakfast may support weight loss. Examining 13 trials, researchers found that not eating breakfast offered modest decreases in weight. However, the study’s authors also note that the data is not strong. Other factors might account for the difference. Scientists need to do more research to fully understand whether avoiding breakfast is an effective weight loss strategy.

Breakfast foods for vegans Share on Pinterest Peanut butter on toast is a healthful breakfast choice for vegans trying to lose weight. As for all people, it is essential for people who follow a vegan diet to consume sufficient protein. Consuming protein helps people to feel full, which may support weight loss. Vegan breakfast foods may be a healthful option for anyone wanting to limit meat consumption or add variety to their diet. Also, eating more vegetables increases a person’s fiber and nutrient intake. Many vegan breakfast options are rich in protein, fiber, and other nutrients. Here are some vegan breakfast foods to try: vegan scramble (using tofu instead of eggs) and kale, broccoli, or spinach

peanut or almond butter on whole grain toast

oatmeal with blueberries, strawberries, or raspberries and an optional teaspoon of honey

whole grain cereal with soy or almond milk

avocado toast on whole wheat bread, seasoned with lemon juice and sea salt

tofu omelet

vegan BLT made from soy bacon, lettuce, tomato, and whole grain buns

mixed nuts

rolled oats with peanut butter

smoothie with avocado, banana, frozen berries, and a teaspoon of honey Learn more about following a plant based diet.

Breakfast foods for vegetarians Vegetarians can choose from a wide variety of delicious breakfast foods. Adding dairy products makes it easy to get plenty of protein to support weight loss. A 2011 study compared the diet of vegetarians to nonvegetarians. Researchers found that vegetarian diets were more nutritionally dense. This may be because vegetarians eat more fruits and vegetables than meat eaters. The study’s authors also suggest that a vegetarian diet may support weight loss. Here are some vegetarian breakfast ideas: whole grain cereal with 1% milk

Greek yogurt with berries

plain vanilla yogurt with bananas

two slices of white cheddar cheese with a handful of mixed nuts

hard boiled egg sprinkled with salt

avocado with cottage cheese and hot sauce

poached eggs on whole grain toast

scrambled eggs with hot sauce instead of cheese or salt Learn more about vegetarian eating.

Breakfast foods for meat eaters While meat is high in many nutrients, it is also a high calorie food due to its fat content. Lean meats and poultry contain less fat and calories than red meats, so choosing these types of meat is a good option for meat eaters hoping to lose weight. Reducing the amount of meat in each meal and replacing it with nutrient-rich, high fiber vegetables may also help. The following meals can support healthy weight loss: grilled chicken sandwich with lettuce on whole grain bread

Canadian bacon with yogurt or eggs

turkey sausage scramble with lots of vegetables