Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day.
Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight.
It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.
But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it.
If your body doesn’t get that fuel from food, you may feel zapped of energy and you’ll be more likely to overeat later in the day.
Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs.
Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods.
Breakfast and Your Weight
Can a morning meal be good for your waistline? Some studies say yes.
Researchers have found that, on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.
On the other hand, you need to pay attention to what, when, and how much you eat. One study showed that people who had large breakfasts ate more during the day.
Mix up your morning meal and try one or a few of these 5 healthy breakfast menu that helps you loss weight.
1. (Raspberries) Raspberries and Almonds Smoothie Bowl
Because no breakfast list would be complete without a gorgeous smoothie bowl.
Have banana for breakfast with this unbelievably healthy raspberry. The deep flavor pairs perfectly with juicy raspberries for a fun switch-up from oatmeal for your morning routine.
4 ripe bananas
1 cup of frozen raspberries
1/2 cup of alpro almond yoghurt
1/2 cut of oatmeal (optional)
1. Simply place all of the ingredients into a blender and blend until smoothie
2. Pour into a bowl and top with your favourite toppings or alternatively pour into a reusable jar to take with you on the go
2. (Oatmeal) Ctreamy Blueberry Pecan Oatmeal
Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates such as oatmeal or bran cereal 3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
In this satisfying, on-the-go oatmeal recipe, protein-rich Greek yogurt, crunchy pecans and sweet berries make this the perfect healthy breakfast. Short on time in the morning? Try our overnight oatmeal variation.
1 cup water
pinch of salt
1/2 cup old-fashioned rolled oats
1/2 cup blueberries, fresh or frozen, thawed
2 tablespoons nonfat plain Greek yogurt
1 tablespoon toasted chopped pecans
2 teaspoons pure maple syrup
1.Bring water and salt to a boil in a small saucepan. Stir in oats, reduce heat to medium and cook, stirring occasionally, until most of the liquid is absorbed, about 5 minutes. Remove from heat, cover and let stand 2 to 3 minutes. Top with blueberries, yogurt, pecans and syrup.
2. Overnight oats variation: Combine ½ cup old-fashioned rolled oats with ½ cup water and a pinch of salt in a jar or bowl. Cover and refrigerate overnight. In the morning, add toppings. Eat cold or heat up. Makes about 1 cup.
3. Steel-cut oats variation: Bring 1 cup water and a pinch of salt to a boil in a small saucepan. Add ⅓ cup steel-cut oats, reduce heat to a bare simmer, cover and cook, stirring occasionally, until most of the liquid is absorbed, 15 to 20 minutes. Remove from heat and let stand, covered, 2 to 3 minutes. Add toppings. Makes about 1 cup.
4. People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten- free,” as oats are often cross-contaminated with wheat and barley.
3. (Yogurt) Ricotta & Yogurt Parfait
A recent report, published in the New England Journal of Medicine, and out of Harvard revealed which foods are correlated with weight change, including the top 5 foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner. When researchers fed two groups of mice a high-fat diet for 11 weeks, the mice that got water spiked with whey protein (a type of protein found naturally in yogurt and other dairy) packed on 42 percent less weight and nearly a third less body fat than the mice who just drank plain water, despite the fact that they ate roughly the same number of calories. The whey eaters also gained 7 percent more lean body mass (e.g., muscle mass). Save calories—and unnecessary sugar—by choosing plain yogurt. If you need a little extra sweetness, try fresh fruit (maybe raspberries?).
Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to throw together in the morning. Or stir together the filling in a jar the night before and top with the fruit, nuts and seeds when you get to work.
3/4 cup nonfat vanilla Greek yogurt
1/4 cup part-skim ricotta
1/2 teaspoon lemon zest
1/2 cup raspberries
1 tablespoon slivered almonds
1 teaspoon chia seeds
1. Combine yogurt, ricotta and lemon zest in a bowl. Top with raspberries, almonds and chia seeds.
4. (Peanut Butter) Peanut Butter-Banana Rolls-Ups
Nuts were also among the top 5 foods that Harvard researchers said promote weight loss. I love to slather a tablespoon or two of peanut butter onto whole-wheat toast (ahem, a “slow-release” carbohydrate), but you could also add nuts to your oatmeal (another “slow-release” carb).
These healthy roll-ups with peanut butter and bananas make eating lunch fun! Kids will love the bite-sized version of this sandwich. Try sunflower seed butter as an allergy-friendly alternative.
2 tablespoons smooth natural peanut butter or sunflower seed butter
1 teaspoon honey
1 8-inch whole-wheat flour tortilla, at room temperature
1 medium banana, peeled
1. Combine peanut butter and honey in a small bowl. Spread the mixture evenly over tortilla. Place banana on the bottom third of the tortilla; being careful not to tear the tortilla, roll tightly. Slice crosswise into 8 pieces.
5. (Eggs) Parmesan Cloud Eggs
Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
These light and fluffy eggs are loaded with Parmesan and scallions for tons of flavor, plus there’s a luscious runny yolk on top. And don’t worry, this impressive brunch recipe is easy enough for anyone to master.
4 large eggs, yolks and whites separated
Pinch of salt
1/4 cup finely grated Parmesan cheese
1 scallion, finely chopped
Ground pepper to taste
- Preheat oven to 450°F. Line a large baking sheet with parchment paper. Lightly coat with cooking spray.
- Separate egg whites from the yolks, placing each yolk in an individual small bowl. Beat all of the egg whites and salt in a mixing bowl with an electric mixer on high speed until stiff. Gently fold Parmesan and scallions into the beaten whites with a rubber spatula. Make 4 mounds (about ¾ cup each) of egg-cheese mixture on the prepared baking sheet. Make a well in the middle of each mound with the back of a spoon.
- Bake the egg whites until starting to lightly brown, about 3 minutes. Remove from oven. If the well has filled in during baking, use the spoon to recreate it. Gently slip a yolk into each well. Bake until the yolks are cooked but still runny, 3 to 5 minutes more. Sprinkle with pepper. Serve immediately.