What you have for breakfast can play a key role in jumpstarting your metabolism if you select the right foods. Breakfast foods that are high in protein boost your metabolism, keep your insulin levels steady, and help you feel satiated throughout the morning. And fresh fruits and vegetables that are packed with fiber and water can help you feel full for longer.
Remember, fat burning is most effective when your insulin levels are low. To support this, avoid foods that cause significant spikes in blood sugar—especially refined carbohydrates.
Here are 10 fat-fighting breakfast foods to help you get your metabolism up and running:
1. Greek Yogurt
Greek yogurt can be a helpful addition to a weight loss journey due to its high protein content, which promotes satiety and can aid in fat loss. Choose plain yogurt with no added sugar and add fresh berries or fruit to it.
2. Eggs
Eggs are low in calories and have a lot of protein and other vital nutrients. Eating eggs instead of toast or other carbs will help your body burn more calories. Studies show that egg meals, especially when paired with a source of fiber (think avocado, tomato, and grapefruit), promote feelings of fullness and reduce food intake later in the day.
3. Coffee
Studies show that coffee may actually help speed up your metabolism and help you lose weight. Do note that its fat-fighting effects can be canceled out if you add high-calorie cream or sugar.
4. Cinnamon
It turns out that cinnamon has some surprising health benefits. Studies show that cinnamon significantly reduces obesity and could be recommended as a weight-reducing supplement. So, liberally add some into your coffee, yogurt, or oatmeal for some spicy sweetness without the sugar.
5. Oatmeal
Oatmeal is a whole-grain food rich in fiber. And it is served hot. Hot food takes longer to consume, and that will keep you feeling satisfied for a longer time. Stick to the slow-cook rolled oats or steel-cut oats for maximum flavor, fiber, and nutrition.
6. Low-fat or Skim Milk
Low-fat or skim milk gives you calcium, protein, and vitamin D without all the fat found in whole milk. And because it’s high in protein, it’s also very filling.
7. Salad
Yes, salad! Don’t be afraid to think outside the box. Lettuce is high in water content, and salads often are garnished with other healthy vegetables and fruits that will help keep you feeling full. Think about having a tossed salad with a light vinaigrette alongside your scrambled eggs.
8. Melon
Watermelon, honeydew melon, and cantaloupe are good choices for breakfast. Because they have high water content, they serve as a signal to the stomach that you’ve had enough to eat. They are also filled with plenty of nutrients, such as lycopene and vitamins C and A.
9. Grapefruit
Like melons, grapefruit has a lot of water content to help you feel full. It is also a low-calorie fruit with lots of soluble fiber, which takes longer to digest, keeping you satiated throughout the morning. That means you’ll be less likely to reach for that doughnut or croissant at 10 am.
10. Apples and Pears
Apples and pears have a high volume of water content and are a great source of fiber, which keeps you full longer. Eat them whole or chop them up and mix them into your oatmeal.
Conclusion
Work to incorporate these foods into your breakfast and mid-morning snack routine. You’ll feel better for it, and you may even shed a few pounds as a result!
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This post was written exclusively for to your health, a national health and wellness coaching firm based in Wallingford, CT. Its founder, Linda Hubbard, is an RN, Nutrition Specialist, and Health Coach. She can be reached at linda@toyourhealth360.com.