Start Your Day Right: The Best Breakfasts for Weight Loss

Rise and shine! It’s time to start your day off on the right foot with the best meal for weight loss – breakfast!

We all know the saying that breakfast is the “most important meal of the day”, and for good reason. Not only does it provide the necessary fuel for physical and mental activities, but it can also promote weight loss by regulating hunger hormones and improving your metabolic rates.

Whether you’re rushing out the door or taking your time to savour your (oat)meal, there are plenty of breakfast options that are both healthy and delicious. So, let’s explore the science behind breakfast and weight loss, and discover some tasty ways to jumpstart your day.

Why breakfast is important for weight loss

Let’s start with the facts. A study published in the International Journal of Obesity found that participants who ate a high-protein breakfast can regulate their appetite and promote weight loss. In contrast, those who ate a high-carbohydrate breakfast or skipped breakfast altogether consumed more calories throughout the day. 

So, our advice is don’t skip out on breakfast if you’re looking to lose weight!

CRUNCH TIP: If you’re embarking on your weight loss journey then fear not our friend, check out our guide on how to start your weight loss journey for our best tips to getting started. 

Debunking myths about breakfast and weight loss

There are some common misunderstandings about how breakfast affects weight loss that need to be cleared up. A study published in the Journal of the Academy of Nutrition and Dietetics found that people who ate breakfast had a higher metabolism than those who skipped it. Contrary to popular belief, skipping breakfast can actually cause overeating later in the day because hunger hormones are not properly regulated.

The two hormones responsible for regulating appetite and satiety (how satisfied we feel from the food we eat) are ghrelin and leptin. Another study published in the American Journal of Clinical Nutrition found that people who ate breakfast had lower levels of ghrelin, a hormone that stimulates appetite. This means that suppressing ghrelin can keep hunger at bay and help control calorie intake.

What makes a healthy breakfast for weight loss?

A healthy breakfast for weight loss should be balanced and include protein, fibre, and healthy fats. 

Protein is the superhero of macronutrients not only is it important for building and repairing muscle tissue, which is essential for weight loss. It also helps to regulate appetite and control hunger by being the most satiating macronutrient and aiding in you burning more calories through the thermic effect of eating. Good sources of protein for breakfast include eggs, Greek yoghurt, and cottage cheese. 

Fibre is also important for weight loss, as it helps to keep you feeling full for longer periods of time. Fibre-rich foods include whole grains, fruits, and vegetables. 

Healthy fats, such as those found in nuts, seeds, and avocado, can also support weight loss by regulating appetite and providing essential nutrients.

Why it’s smart to eat early in the day:

Eating breakfast early in the day can provide the necessary fuel for physical and mental activities, such as work and exercise. It can also improve cognitive function throughout the day. Research has shown that people who eat breakfast perform better on cognitive tests than those who skip breakfast.

Additionally, eating breakfast early in the day can help to regulate the body’s circadian rhythm, leading to better sleep quality at night. To incorporate breakfast into a busy morning routine, it is important to plan and choose grab-and-go options, such as a smoothie or a breakfast bar.

Best breakfast options for weight loss:

There are many healthy breakfast options that are suitable for weight loss. Some examples include:

• Greek yoghurt with berries and nuts
• Scrambled eggs with whole-grain toast and avocado
• Oatmeal with fruit and nuts
• Smoothie with protein powder, fruits, and vegetables
• Whole-grain cereal with milk and fruit

These breakfast options are all balanced and include protein, fibre, and healthy fats and will help keep hunger at bay by satisfying your hunger hormones and fuelling your body with the right foods. 

We understand that you’re probably thinking, “well this all sounds well and good but I just really don’t like breakfast, I stick to it for a few days but then lose motivation and I barely have time in the morning for a cup of coffee.”

We completely understand where you’re coming from! It’s normal to feel unmotivated and struggle with staying on track, even when you make a good start. However, we want to remind you that every journey has its ups and downs, and it’s never too late to get back on track. With a positive attitude and a willingness to make small changes, you can achieve your goals and feel proud of your progress!

CRUNCH TIP: We’ve got you covered to make sure you’re as successful as you can be on your weight loss journey check out our article on the best ways to get (and stay) motivated to lose weight.

Fuelling your mind and body to win the day

From the research and our humble experience we agree that breakfast is an important meal if your goal is to lose weight. Why? Because it can regulate hunger hormones, improve metabolic rates, and provide the necessary fuel for physical and mental activities.

Fuelling your body and focusing on training with intensity with the goal to get stronger and fitter, and building more muscle is going to give you the result that you want. 

However, we need to remember that when it comes to weight loss and results, adherence to a calorie deficit is the underlying tool for success so working out what method that you can use to sustain that for the long run is what will ensure you get the result you’re looking for.

This is where combining good nutrition with training is a sure-fire way to supercharge your results turning your body into a fat-burning machine. 

CRUNCH TIP: However, we understand getting out of bed early can be a challenge, especially going into the not-so-weather-friendly months when your bed is super warm and cosy and you just want to hit the snooze button and roll over so we wrote an article of the 5 secrets to sticking to a morning workout routine to help you out, check it out.

Things to remember…

To summarise, ensure your breakfasts include these three main things to ensure you’re full, fuelled and full of energy for the day:

Protein + Fibre + Healthy Fats = Breakfast of Champions

By making small changes to breakfast habits, choosing healthy options and planning, significant weight loss results can be achieved over time if you adhere to a calorie-controlled diet and combine this with a good training programme.

If you’re struggling with either diet or training then be sure to reach out so we can put you in touch with one of our expert Personal Trainers for a free consultation where they can give you advice on the best practice and how you can implement it to get you from A to B.

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References

• A study published in the International Journal of Obesity found that participants who ate a high-protein breakfast consumed fewer calories throughout the day compared to those who ate a high-carbohydrate breakfast or no breakfast at all. The study concluded that eating a high-protein breakfast can regulate appetite and promote weight loss (Leidy, Racki, & Theis, 2010).
• A study published in the Journal of the Academy of Nutrition and Dietetics found that participants who ate breakfast had a higher metabolic rate compared to those who skipped breakfast. The study concluded that eating breakfast can improve metabolic rates and promote weight loss (Farshchi, Taylor, & Macdonald, 2005).
• A study published in the American Journal of Clinical Nutrition found that participants who ate breakfast had lower levels of ghrelin, a hormone that stimulates appetite, compared to those who skipped breakfast. The study concluded that eating breakfast can regulate hunger hormones and promote weight loss (Van Der Heijden, Hu, & Ormsbee, 2017).
• A meta-analysis published in the British Journal of Nutrition found that breakfast consumption was associated with lower body mass index (BMI) and reduced risk of obesity. The meta-analysis concluded that eating breakfast can promote weight loss and reduce the risk of obesity (Astbury, Taylor, & Macdonald, 2011).