What to eat in the morning to help you lose weight

What to eat in the morning to help you lose weight

What to eat in the morning to help you lose weight

Researchers and nutritionists agree that starting your day with a healthy breakfast that includes this single source of protein could set you up for successful weight loss.

It’s often said that breakfast is the most important meal of the day – especially if you’re watching your weight. But not all breakfasts are created equal. Loading your plate with these not-so-healthy breakfast foods can ruin your diet and derail your goals, nutritionists say.

Research suggests one source of protein might be the ideal breakfast for weight loss — eggs. At least in studies funded by the American Egg Board, people who ate eggs for breakfast were able to lose up to 65 percent more weight over eight weeks than a control group who didn’t restrict calories. (The study was published in the American Journal of Clinical Nutrition and the International Journal of Obesity.) And a study published in nutrition research suggests that eggs may also stabilize blood sugar and suppress hunger.

Alyssa Pike, RD, Manager of Nutrition Communications at the International Food Information Council, suggests that for a nutritious and filling breakfast, people should focus on high-protein and high-fiber foods as they can help keep you feeling fuller for longer. Think egg and avocado or egg on whole grain bread, she says. Caroline Apovian, MD, director of nutrition and weight management at Boston Medical Center, says that feeling of fullness after breakfast helps reduce browsing during the day. Browsing is one of the 13 reasons you probably aren’t losing weight.

according to dr One reason Apovian eggs are a great morning meal is because they’re a filling source of protein: Two eggs provide 180 calories and 14 grams of filling protein, she says. They also provide vitamins like B12, riboflavin, selenium, and vitamin A, Pike says. Plus, they’re cheap and easy to prepare. If you’re looking for more egg and breakfast inspiration, check out these 12 healthy breakfast ideas for any weight loss plan.

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