Healthy Diet Plan Breakfast Foods You Lose Weight

Sugary, nutrient-poor snack foods can make you feel tired and hungry soon after eating them. To help prevent cravings and lose weight, choose nutritious options like eggs, yogurt, fruits, vegetables, and healthy grains.

1. Eggs

A trusted source of protein and important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition.

Research Trusted Source has also found that eggs can help curb hunger when eaten with breakfast, thanks to their high protein content. It can give a serious boost to weight loss.

Learn more about eggs and weight loss.

2 . Wheat germ

Wheat germ is a component of the wheat grain that contains a concentrated amount of vitamins and minerals, including manganese, thiamine, and selenium.

It's also high in fiber, boasting about 4 grams (g) of fiber in each 1-ounce (28-gram) serving.

Research Trusted Source suggests that eating whole grains may benefit weight loss, in part because it increases your fiber intake, among other possible mechanisms. However, more research is needed to understand how grains affect metabolism and weight.

3. Banana

High in fiber but low in calories, a medium banana has just 100 calories yet packs 3g of dietary fiber – a trusted source of up to 11% of your daily fiber needs in one shot.

Research Trusted Source has found that increasing fiber intake from fruits and vegetables is linked to weight loss.

Additionally, raw bananas are a good source of resistant starch, a type of starch that your stomach and small intestine cannot digest. Research Trusted Source suggests that resistant starches can help reduce food intake and reduce belly fat.

Learn more about bananas and weight.

4. Yogurt

 In particular, Greek yogurt provides a generous portion of protein in each serving, making it an ideal weight-loss snack.

Research has found that eating Greek yogurt, especially when combined with exercise and as part of an overall balanced diet, can help with weight loss.

Learn more about yogurt and weight.

5. Smoothies

Smoothies because you can customize your ingredients, you can tailor your drink to your personal preferences.

Filling your smoothies with vegetables and low-calorie fruits can increase your fiber intake; Trusted Source benefits your gut microbiome and helps you feel full longer.

Trusted Source Add some high-protein ingredients like yogurt, tofu, or protein powder to promote fullness and fight cravings

6. Berries

Trusted Source In addition to providing many important vitamins and minerals, berries are rich in fiber, which can help curb appetite and food intake.

Eating them regularly can also help reduce the chances of developing various diseases, including heart disease and cancer.

7. Grapefruit

In addition to being low in calories, grapefruit is high in water and fiber – both of which can be beneficial for weight loss.

Research shows that eating citrus fruits can help people lose or maintain their weight.

In particular, this may be because citrus fruits such as grapefruit contain trusted sources of polyphenols such as Namangan, compounds that may help protect metabolism.

That said, the research on grapefruit is conflicting, so more studies are needed specifically on this fruit and weight.

8. Coffee

Because of its caffeine content, coffee can aid weight loss by boosting metabolism and burning fat, Trusted Source.

Drinking it can help you lose weight, especially when combined with other strategies like eating a balanced diet and exercising.

Just be sure not to overdo it with sugar or creamer, as they add calories and negate coffee's potential health-promoting properties.

Learn more about coffee and weight.

9. Kiwis

Being high in vitamin C, vitamin K, and potassium, kiwis are also an excellent source of fiber - just one cup (180 grams) provides a reliable source of up to 19% of your daily needs.

Research Trusted Source shows that eating kiwi can help reduce body fat, improve blood pressure, and reduce inflammation in people with obesity.

What's more, kiwi has been shown to increase feelings of fullness, reduce appetite,, and help lower blood sugar.

10. Green tea

Take a look at the ingredients in almost any diet pill or fat-burning supplement, and there's a good chance you'll see green tea.

Green tea has been widely studied as a trusted source for its metabolism and fat-burning abilities. For example, a recent 2022 study found that people who drank more green tea had less belly fat.

Try adding a squeeze of lemon, a little honey, or tea with ginger or mint to give your cup a delicious twist.

11. Chia seeds

Chia seeds are a great breakfast supplement. They are high in fiber and can absorb water to form a gel, which expands in your stomach to keep you feeling fuller for longer.

They are also rich in protein, which can reduce levels of ghrelin, the hormone responsible for stimulating appetite

A 2021 animal study found that chia seeds can help the body metabolize fat better.

Additional human research from Trusted Source found that chia seeds can help with weight loss, although other studies report conflicting results. More studies are needed on chia seeds and weight.

12. Oatmeal

Oats are low in calories but high in fiber and protein — two nutrients that help control hunger and weight.

In particular, oats are an excellent source of beta-glean a type of fiber that affects everything from immune function to heart health.

Research shows that beta-glycan can help balance blood sugar levels, which can increase your appetite and work to prevent spikes and crashes.

This means that eating oats can help you regulate your appetite and prevent overeating, which can lead to weight loss.

13. Linseeds

Flax seeds are full of viscid fiber, a type of soluble fiber that absorbs water and forms a gel in your intestines.

Studies show that soluble fiber is particularly effective at slowing down digestion, which can help reduce appetite and reduce calorie intake to aid in weight loss.

Research shows that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.

14. Nuts

Nuts provide the perfect balance of protein and heart-healthy fats. Adding them to your balanced diet can help you achieve your weight loss goals.

That said, remember that nuts are also high in calories, so limit your intake to about an ounce (28 grams) at a time to prevent the calories from piling on.