You know you should skip the donuts and muffins. But did you know that starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight? Research suggests that people who eat a healthy breakfast regularly are more successful at losing weight and keeping it off. A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber, and healthy fat to keep you full and fueled up for your day. Here are four breakfast foods to get you started.
- Fermented Foods – Everyone seems to be talking about gut health, and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning. Look for probiotic rich foods like kefir, yogurt, sauerkraut, kombucha and tempeh.
- Chia Seeds – If you haven’t tried these powerful little seeds yet, you should. Rich in omega-3 fatty acids, calcium, and iron, chia seeds are great for weight loss because they act like a sponge, absorbing sugar, and stabilizing blood sugar levels. They are extremely high in fiber and can hold up to twenty times their weight in water, so when they’re mixed with liquid they plump up and absorb excess moisture. Add them to your oatmeal or smoothie and they will help you feel fuller longer, making you less likely to snack.
- Eggs –There is a misconception that if you’re trying to lose weight, you should skip the yolk, but half of the protein in an egg is found in the yolk. Proteins can stimulate the release of the hormone glucagon that aids in fat burning and can help keep belly fat at bay. Starting your day with protein can keep you feeling fuller longer, so you’re less likely to snack mid-morning. That doesn’t mean you should have fried eggs, bacon and toast every morning. But one hard-boiled egg a few times a week for breakfast or a snack can kick-start your day.
- Avocados – Avocados deliver the perfect blend of healthy fats and fiber, plus their buttery texture adds richness to meals and snacks. While they’re higher in calories than other fruits and vegetables, research suggests those who consume about half an avocado a day along with a healthy diet have lower body weightsand waist measurements. Avocado toast is one of our favorite breakfast foods. Top it with an egg, your favorite spice blend or fresh tomatoes and mozzarella for a delicious start to your day.