What to Eat in The Morning to Lose Weight?

Losing weight is the goal of most of the people. If you are looking to lose weight, it is important to start the day with a healthy breakfast that will set the course for the rest of the day. People who do not consume the right foods in the morning will only boost their cravings and the plans will all go haywire for the remainder of the day. Having the right foods that can suppress the cravings will help you to feel full and thereby you do not feel like snacking before lunch. 14 Healthy Breakfast Foods that can Help You Lose Weight


They have high fiber content and are low in calories. Bananas are the best natural foods that can replace a sugary breakfast like breakfast cereals. If you have a sweet tooth in the morning, then go for bananas. A medium-sized banana has roughly about 100 calories and 3 grams of dietary fiber. A lot of studies have shown that increasing the intake of fiber-rich fruits and vegetables help in weight loss. They can be used as sliced toppings for yogurt or oatmeal.


There is no doubt that you need to choose healthy dairy sources in your daily diet and the best food that can be included in your breakfast diet is yogurt. Research has shown that yogurt aids in weight loss. It is better to try Greek yogurt that has very high protein content and low saturated fat instead of the creamy regular yogurt. It can be spread on a bagel or whole-wheat bread instead of the cheese and butter. Mixing a cup of Greek yogurt with wheat germ, mixed fruits, or chia seeds to make a nutritious and healthy breakfast is a good idea.


Raspberries are loaded with nutrients and are low in calories. It is also rich in fiber, vitamins, and minerals and hence will help in craving your hunger. A study on over 133,000 adults has shown that daily serving of raspberries along with other berries has resulted in 1.1 pounds of weight loss over four years.


Oatmeal is one of the most used breakfast options for many who are serious about weight loss. Oats are rich in fiber proteins and are low-calorie foods. Oats helps in making you feel full and also aids in weight control. Oat is rich in beta-glucan, a fiber that has a serious impact on the immune function and heart health. It lowers blood sugar levels and controls appetite.

Peanut Butter

If you area vegan and looking for an alternative to eggs and other dairy products, then peanut butter is a good option. It is a high source of protein and is also loaded with monounsaturated fat. It helps in steadying blood sugar levels and boost satiety hormones. It can be applied as a tasty spread on whole-grain bread for the weight loss watchers.


The egg is a top nutrition food that is rich in important vitamins and minerals like riboflavin and selenium. It also offers a good dose of protein that the body needs every day. It will help in reducing food cravings and also aids in weight loss. There are a wide variety of ways to prepare and eat eggs that include sunny side up, boiled eggs, scrambled; veggies filled an omelet, etc.


They have high water content and are also rich in fiber. Hence, they aid in weight loss. Studies have shown that having half a grapefruit before meals help in significant weight loss. It has very few calories and has fat-burning properties and also helps in maintaining blood sugar levels.


There are studies that show a cup of coffee in the morning can help in achieving weight loss benefits. The caffeine in the coffee has fat-burning and metabolism-boosting properties. It has to be used along with healthy breakfast foods to upgrade the morning meal.

Chia Seeds

They are very high in fiber and are an excellent breakfast food. The chia seeds can absorb water and form a gel that will make you feel fuller for a long time. These seeds are rich in protein and reduce the levels of ghrelin hormone that is responsible for stirring up hunger pangs.


Avocado is a super food that is rich in fiber and proteins. It can be used to replace the high fat and sugary toast spreads. It provides you with all the energy needed to last long without hunger cravings.


Spinach is a power food that is high in fiber and low in sugar. It is loaded with proteins as well to provide you with the necessary energy to go on until your afternoon lunch. Adding a handful of spinach leaves in an omelet, bread sandwich, or on bagel can provide an extra dose of energy.

Green Tea

It is loaded with antioxidants and has metabolism-boosting and fat-burning properties. Many studies and researches have shown it to be very effective in burning calories and also speeding up metabolism. Having a glass of green tea along with a healthy breakfast every morning will help in weight loss.

Wheat Germ

Wheat germ has high concentrations of vitamins and minerals and is also rich in fiber. It helps in weight loss. Using the wheat germ as a topping for oatmeal, yogurt, or smoothies will offer the extra fiber to your breakfast.


They have high nutrient value and are rich in potassium, Vitamin K, Vitamin C and contain the pectin fiber. It will help in reducing appetite, feel fuller and also help in weight loss.

Breakfast is the most important meal of the day that is needed to add fuel to the body after a night of fasting. Never miss it and make sure that it is full of natural products that help in weight loss.


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