Many people believe that skipping breakfast is the best choice for losing weight. But unfortunately, it is the wrong myth. Expert says breakfast is the most important meal of the day, and skipping it to lose weight harms health. Besides, it not only badly affect health but also cause weight gain and obesity. This is because when you skip the morning meal, your stomach starts craving fatty and sugary food. And when a sudden hunger strikes, you eat everything coming in your way without even thinking how many calories it contains. Hence, all this leaden to weight gain.

So eating breakfast is a wise idea for weight loss than skipping it at all. But that doesn’t mean either you eat a stack of pancakes and bacon or a dry piece of toast and a hard-boiled egg. Instead, it would be best if you fueled your empty stomach with low calories meal. Experts say if you are trying to lose weight, steer away from heavily refined carbohydrates, high sugar, bad fats, and overall calories. Here is how you can plan your breakfast to lose weight.

Take High-protein foods

High-protein foods are considered ideal for losing weight. As high-protein foods are rich in other nutrients, so they increase the feeling of fullness. Consequently, you will feel satisfied for a long time and eat few calories, helping for quick weight loss. Moreover, they also boost metabolism and build lean muscles that burn more calories and ultimately lead to weight loss. By eating a high-protein breakfast, you can quickly lose weight without starving. Egg, yogurt, milk, cheese, and meat are the best high-protein breakfast. But getting all the protein from only one food is not a good idea. Instead, it would be best if you tried different food combinations for a healthy high-protein breakfast.

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Avoid sugary drinks

Research says that it is more important what you drink than what you eat when it comes to losing weight. Sugary drinks give you more calories with no or little nutrients and rapidly raise the weight. As an estimation, avoiding just one drink daily helps to lose 1.1 pounds at 6 months. Instead, you should add fat-free milk and some berries in your blender and get the same energy with low calories at breakfast.

Fiber-rich foods

Experts directly link rich-fiber intake with quick weight loss. They say that taking soluble fibers in breakfast encourages gut bacteria’s diversity that produces vitamins, and burns more calories.  Moreover, they reduce the calorie intake by suppressing your hunger level, which is necessary for weight loss. Foods rich in fiber are Brussel sprouts, flaxseeds, fruits like orange and apricot, and grains like oatmeal. But again, it is not a good idea to take lots of fiber immediately; instead, it is best if you increase your intake slowly over time, it will improve your stomach tolerance.

Avoid high calories food

Low calories are essential to lose weight. Avoid taking high-calories food for breakfast. For a quick weight loss, it is crucial to take fewer calories than you burn. Sugar contains lots of calories, so avoid taking sugar in breakfast. Moreover, many ready-to-eat breakfasts like pancakes and pastries also have high-calorie content, sugar, and fats. Hence, try to keep yourself away from them. Instead, try some whole wheat waffles, oatmeal, greek yogurt and chia pudding.

Weight-loss breakfast ideas

Here are some good examples you should opt-out:

Low-carb bacon & broccoli egg burrito

Egg white omelet stuffed with some sorted grilled vegetables and low-fat cheese

Greek yogurt topped with blueberries, nuts, or seeds

Bowl of whole grain cereals made with milk and 1 cup fresh berries

Avocado toast on whole wheat bread with low-fat cheese

Smoothies with banana, frozen berries, avocado, and a teaspoon of honey

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Summary

Breakfast is not the only magical key to weight, but it is better to eat something with low calories than skipping at all. When you feel fuller for a long run, it will help cut snacking all day and keep your blood sugar level balanced.

Author: Antonio Cracco

Antonio Cracco is the author and Co-founder of The Chef’s Advice, a blog about health and food. He is a great writer who writes unique search-driven content about food, health, cutlery, and more.