The Ultimate 7 Best Breakfast Food for Weight Loss

“Eat your breakfast. It’s the most important meal of the day!” – How many times have we heard these from our “nagging” mum and how many times do we ignore. Perhaps if you know that eating breakfast is also crucial for successful weight loss, you’ll wish that you started this habit earlier. Furthermore, research proves that regular breakfast eaters are leaner and are more successful at losing and maintaining weight.


Already looking forward for tomorrow breakfast? Compiled below are the best breakfast food that will leave you satisfy for hours while torching your fat whole day long.

1) Berries

Fresh or frozen, any types of berries – Raspberry, Strawberry, Blueberry – are choked with antioxidant, Vitamin C, fiber and cancer fighting properties with low calories count.


Natural substance in raspberry called ketones may prevent an increase in overall body fat and visceral fat.


Consuming strawberries have been proven to control blood sugar and insulin levels after meals.



In a recent study from University of Florida, researchers found that those who consume more antioxidants weigh less, even when they don’t eat lesser calories. In addition, blueberry antioxidant have been linked to reduction in belly fat and body fats.

Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even boost weight loss. In a two-year study, researchers found that increasing fiber intake by 8 grams for every 1,000 calories will result in about 4 ½ pounds of weight lost.

For breakfast, you can have berries as part of your smoothies, toppings for parfait/ oats or mix em in pancakes/ breakfast muffins.

2) Peanut Butter

Many dieters ditch this popular spread as it may seems to be high in calories with 180-210 calories per serving. But, many do not know that this high calories is mainly attributed from the “good” fat like in olive oil. With the combination of fiber, protein and this “good” fat, consuming peanut butter will make you feeling satisfy for long thus eating lesser throughout the day.

A study by British Journal of Nutrition presented that participants who ate about 3 tablespoons of peanut butter daily for 4 weeks, did not result in weight gain. Another study from Brigham and Women’s Hospital found that those consuming diet high in foods like olive oil, avocados, and peanut butter are more probable to lose weight and maintain it.

Selecting a healthy peanut butter spread is important. Try to choose those that only have peanuts in the ingredient list and avoid those that have additional sugar, sodium and hydrogenated oils. If you are allergic to peanut, almond butter spread is a good alternative with slightly lesser saturated fat.

Have this indulgent spread on whole wheat toast/ crackers or adding a tablespoon in your oats for a healthy breakfast.

3) Greek Yogurt

This creamy yogurt is packed with calcium, almost twice the amount of hunger- busting protein from regular yogurt and conjugated linoleic acid which help you stay lean. Stay away from flavoured yogurt though to save on the extra calories and redundant sugars.

For some extra flavour and sweetness, top greek yogurt with fruits, nuts or healthy cereals.

When you have something for breakfast, you’re not going to be starving by lunch.

— Bruce Barton

4) Oatmeal

Any type of oatmeal; rolled, instant or steel cut is a staple nutritious breakfast choice. Not only loaded with dietary fiber, oats are also rich in Omega-3 fatty acids, folate, potassium and one of the best source of Resistant Starch (RS). High RS food digest slowly, suppressing appetite, increase satiety and accelerate calorie and fat burning.

Journal of Nutrition reported that eating a breakfast with “slow-release” carbohydrates such as oatmeal, 3 hours before you exercise may help you burn more fats as it doesn’t spike blood sugar besides providing you energy. A study also found that replacing just 5% of carbohydrate intake with RS can increase metabolism by 20%- 30% after meal.

Upgrade your oatmeal

Your morning breakfast bowl should never make you feel bored. You can liven up this warm and fulfilling breakfast by having oatmeal with berries, bananas, nuts and milk or other healthy combinations. If you want to be more adventurous, you can try making variety of overnight oats. The basic mixture for overnight oats are 1:1 ratio of rolled oat and liquids. The liquids use can be varied either dairy or non-dairy. Store the mixture at least 3 hours, ideally overnight and by morning, just add in any toppings of your choice. Strawberry, chia seeds, mango, muesli – the variations are endless…

If you have some time in your kitchen, try out this simple Blueberry Banana Muffins which only have 130 calories/serving with abundant nutrition goodness.


1/4 cup almond milk/ regular milk

5 average sized ripe bananas

1 cup blueberries


Pre-heat oven to 350 degrees and lightly grease muffin pan.

Combine all the ingredients in a food processor (medium speed) and mix until thick and creamy.

Divide the mixture into the muffin pan and bake for 18-20 minutes. You can also add in nuts for extra crunch and honey for extra sweetness.

5) Eggs

This bad ass recently make a comeback as one of the healthiest choice for high quality protein, healthy fats and essential nutrients. Research shows that a high-protein morning meal prevent unhealthy snacking in the later day. At least 20 grams of protein for breakfast is what you need to control your satiety and boost your metabolism whole day. Depending on the size, 1 egg contains about 6 grams of protein.

In a 2008 study published by International Journal of Obesity, obese participants who ate 2 eggs for breakfast instead of bagel (same calories) lose more weight, body fats and had more reduction in waist circumference.

Easily available and can be cooked in variety of ways, eggs are definitely for all even if you are rushing for time. For healthier options, choose hardboiled/ microwaved with some herbs and seasoning or scrambled with some olive oil. Try to reduce eating fry eggs in butter and you can save about 100 calories per tablespoon used.

6) Sweet Potatoes

These healthier french fry option are packed with awesome nutrients and weight loss wonder. Naturally sweet, it will satisfy your morning sweet cravings with no refined sugar overload.

In addition, sweet potatoes are high in fiber and have low glycemic index (GI). High fiber food are absorbed slowly in our system, keeping appetite under control while low GI prevent blood sugar spikes which get rid of sugary cravings. One important note is that to maintain sweet potatoes low GI properties, choose to boil or steam as roasting will destroy some of these beneficial property.

Sweet potatoes are also known to have high water content. Consuming them will definitely make your stomach full thus prevent overeating and snacking later in the day.

7) Protein Powder

Protein powder is the easiest, healthiest and fastest source to stay full, energetic and marvelous whole day. Available in all kinds of flavours namely dark chocolate, vanilla, coffee, you can add other natural ingredients like berries and chia seeds to make your meal more satisfying. Add them in your smoothies, pancakes, oatmeal, homemade muffin – the options are boundless.

According to the Journal of the American College of Nutrition, whey protein powder helps in losing weight while increasing your muscle mass and decreasing your body fat. With resistance training program, the results are much more effective.


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