After all, breakfast is the most important meal of the day.

Choosing the right breakfast foods can be hectic, especially when you’re struggling to lose weight. A healthy breakfast should be balanced, containing lots of proteins, low glycemic carbohydrates, fiber, probiotics, and vitamins.

If you are not sure what to take or omit for your breakfast, we’re here to give you valuable tips.

Avoid Sugary Foods and Drinks

One of the biggest mistakes that people make is to choose sugar-laden food and drink for breakfast.

These include pastries, processed cereals, soda, and sugar-laden coffees.  These breakfast items contain empty calories which end up inhibiting weight loss.

Numerous research studies suggest that fruit juices contain more calories than sugary drinks! For instance, Coca Cola contained 140 calories and 40 grams of sugar, while store-bought apple juice contained 165 calories and 39 grams of sugar.

Opt for black coffee without sugar, plain warm water, bran flakes, oatmeal, and whole fresh fruit as healthier options.

Eat More Whole Foods

Eating whole grains for breakfast can help you lose weight. Whole grains such as sugar-free cereals, whole-grain bread, and rolled or steel-cut oats are high in fiber, perfect for portion control.

Another advantage of eating whole grains for breakfast is that they are low on the glycemic index, keeping you fuller for longer. They’re also low in calories and sugar, and therefore better for you.

Eat More Proteins

Contrary to popular beliefs, food rich in proteins can help in shedding that extra weight.

Dieticians have found that proteins have high satiety levels, even when eaten in small portions. Foods rich in proteins also contain other nutrients that are not available in calorie-rich foods. Protein has also been found to hasten the burning of calories in the body.

Get your proteins from eating hard-boiled or poached eggs, smoked salmon, and low-fat beef or pork sausages.

Eat More Fiber

Fiber contains nutrients crucial to the body, as it prevents constipation.

A research study carried out in 2012 found that adolescents who regularly took foods rich in fiber had low levels of visceral fats, which are responsible for weight gain. Scientists have also confirmed that diets high in fiber helped people shed more weight and improved their immune systems.

If you want to shed more fat, ensure that your breakfast contains the right amount of fiber, primarily sourced from fruits and whole-grain oats. 

Drink Lots of Water

Water is life! It keeps the body hydrated.

If you take warm water before a meal, it will help you eat smaller portions. Take a glass of warm lemon water before your breakfast to help you cut a considerable amount of weight.

Before hitting the gym, ensure that your water levels are in line with nutritional recommendations.

The Bottom Line

Skipping breakfast is not a solution to the issue of weight loss.

Make sure you eat small portions of high-fiber, low-calorie foods throughout the day to keep you full, avoiding those dreaded energy crashes. Above all, drink lots of water to stay hydrated, and avoid sugar at all costs.

Observing a healthy diet will help you shed extra pounds.