Can eating this breakfast help lose weight?

You may have heard that breakfast is the most important meal of the day, which may be especially true when you are trying to lose weight.

“Breakfast starts metabolism after a quick night and often sets the tone for how you eat the rest of the time,” Brittany Brown, RD, IBCLC, CDE, nutritionist and founder of feeding babies, and founder of Nova Scotia, Canada’s Nova Scotia.

And, it sounds appealing when skipping your morning meal (whether you are fasting intermittently or trying to reduce calories), you need to think twice before you go. “Many of my clients notice that when they skip breakfast, they end up overeating later in the day, often seeking nourishing options that do not support their health goals,” Brown warned.

With these points in mind, is there actually an ideal weight loss breakfast?

Why Salty Breakfasts are the best for weight loss

Your AM Protein Smoothie or Granola Bowl has no shadows, but when you try to lose weight, stay energetic and keep hungry clues, choosing a warm, savory breakfast should be your top pick.

This is why.

1. They’re more balanced

In itself, a handful of granola, a bowl of yogurt or oatmeal, or even a cooked egg or two or both lack the nutrients (and nutritional diversity) your body needs to feel and function best. Instead, filling the plate with a hearty fare and balanced macros will make your body successful throughout the day.

“A balanced breakfast can allow blood sugar and stress hormones to be tested, which allows the body to lose weight,” Brown explained.

2. They prioritize whole food

Whole and least processed foods are ideal for maintaining weight and greater health.

In fact, a recent study found that people who had the least processed diet lost twice the weight, craving less than the diet in the super diet, even if both diets were nutritionally balanced. Another study of participants who were overweight or obese showed that eggs and eggs had less calorie intake after breakfast than cereal breakfast, while also reducing hunger.

“The whole food breakfast tends to have higher protein, fiber and healthy fats, which makes you satisfied for longer, reduces inflammation and helps maintain muscle mass,” Brown added.

Additionally, many processed breakfast foods are rich in carbohydrates and/or high in sugars, causing glucose spikes and collapses, which pose bad news for your weight, energy, and overall metabolic health.

3. They’re full of signals

If you are used to drinking smoothies or protein shakes for breakfast, your body may not be like the more heart-warming breakfast fare “clock”. “While these drinks may be convenient, it’s easy to drink because they don’t need to be chewed: the often overlooked parts feel full.”

ICYMI chews slowly (only dozens of times per mouth) have the potential to improve satiety, manage weight and bypass digestive troubles.

4. They promote mindful eating

A warm blend of protein, healthy fats and complex carbohydrates, a savory breakfast is also more hearty and happy than cold or processed fares. For example, cooking breakfast on the stove or oven requires more care and attention – not to mention that it usually invites you to sit down and enjoy the meal leisurely.

“A comprehensive breakfast will encourage you to slow down, chew and connect with your meals, which makes a big difference when you try to lose weight in a sustainable way,” Brown said.

How to build the best breakfast to lose weight

Regardless of your favorite warm whole food, Brown recommends prioritizing protein, fiber and healthy fats.

According to the nutritionist, the sample menu looks like:

• Eggs with stir-fried vegetables and whole wheat toast with nut butter
• shakshuka with whole wheat pita

In fact, you may lack the time or energy to cook a savory breakfast every morning, so it is important to have to be flexible as needed. “Life can be unpredictable, so don’t always get stuck in the perfect meal aspect.” In these cases, keeping as balanced macros and low sugar as possible while it’s possible, it’s easier to snap up breakfast.

Here, Brown suggests:

• Overnight oats made with nut butter, berries, hemp hearts and cinnamon
• Greek yogurt with berries and granola

One last tip: Even if weight loss is your goal, it can be helpful even in a processed breakfast considering what to add, not what to take away. Brown advises: “Look at what you can do to solve it.

Consistency is also important, so build your morning groove and build your breakfast to satisfy and nourish, rather than limiting or perceived “perfection”.