Breakfasts for healthy weight loss

Hypotheses that support the idea that the type of breakfast can help you lose weight:

For a long time, the knowledge of the importance of breakfast has been handled: avoid skipping or avoiding breakfast, as well as the type of food for breakfast and its influence on health and in particular to lose weight.

The proposed mechanisms are the following:

  • Eating a good breakfast reduces the feeling of hunger at the end of the day and reduces the number of calories ingested during the late afternoon and evening.
  • Skipping breakfast, on the other hand, generates a sensation of hunger in the afternoon and makes the next meal usually hypercaloric and abundant.
  • Breakfast decreases the amount of non-nutritious treats or meals eaten throughout the day.

Medical insight on breakfasts to lose weight

There is a lot of research to support the idea that breakfast can help you lose weight:

  • It has been shown that people who are aware and conscious of their breakfast tend to have better body weight.
  • Studies indicate that a good breakfast offers a greater amount of energy that translates into well-being and the person is more willing to carry out and maintain physical activity.
  • Studies show that skipping breakfast may not be offset by an increase in calorie intake for the rest of the day, resulting in a negative energy balance.
  • Other studies have proposed that the education and dissemination of good eating habits where breakfast is encouraged, have a beneficial effect in itself to reduce body weight.
  • Studies reveal the association between avoiding breakfast with Type 2 Diabetes Mellitus and metabolic syndrome.
  • High consumption of whole grains and fiber at breakfast helps the metabolic control of the day.
  • More scientific studies are needed to determine this relationship and the most appropriate type of breakfast.

The general advice should always be to maintain a balanced diet with fractional meals throughout the day, but with content in amounts and proportions appropriate to each individual, their metabolic needs and level of physical activity. Which deserves the professional intervention of a nutritionist who specifically guides each case.

However, we present some breakfast foods that have been proposed to lose weight, increase your energy and reduce the feeling of hunger in the evening.

What you should avoid?

Habits related to breakfast, which you should avoid if you want to lose weight

  • Avoid having a late breakfast. Eating breakfast early will help you activate your metabolism.
  • Avoid skipping breakfast.
  • Eat slowly, chew your food properly, avoiding eating very large pieces. Always take your time to eat.
  • Plan your breakfast in advance so you do not have to opt for a fast hypercaloric option or skip breakfast.
  • Drink plenty of fluids since you get up, between water and recommended fruit juices.
  • Select your breakfast from the foods mentioned in the list below.
  • Breakfast must be complete, avoid being hungry. Try to reach satiety with healthy foods.
  • Avoid sweets and foods prepared with refined sugars.

Fruits should be among your mandatory foods in the morning.

Pending to always include protein foods.

Breakfast foods to lose weight

Favorite foods at breakfast to lose weight:


Legumes have a high protein value. Sprouts are one of the best foods to meet your daily protein needs.


Eggs are a quick and easy option for breakfast


Oatmeal or flaked oatmeal is an excellent breakfast option that is rich in fiber, generates a feeling of fullness for longer. Oatmeal is a slow-release carbohydrate.

Other foods:

  • Peanut butter.
  • Nuts: they are among the 5 best foods that promote weight loss, according to studies.
  • Low-fat or skimmed yogurt: in addition to providing a large amount of protein, it is also an excellent food for the microbiota or intestinal flora.
  • Fruits: the preferred ones for weight loss are raspberries, which are high in fiber, higher than other fruits and some legumes.
  • Turkey ham.
  • Chia seeds.
  • Musli, and bread with various cereals or whole grains.
  • Natural citrus juices, such as orange or grapefruit.
  • Avocado (avocado).
  • Green Tea.
  • Assorted fruits: papaya, apples, mango, grapes, grapefruit.
  • Soy or almond milk.
  • Fish like salmon.
  • Olive oil.
  • Vegetables and vegetables: tomato, lettuce, artichokes, asparagus, spinach and mushrooms.


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