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What to Eat for Breakfast to Lose Weight

What to Eat for Breakfast to Lose Weight

Not everyone knows it but how you fuel yourself at the start of the day can be used as a tool to help you lose weight. Figuring out the perfect equation for scrumptious but nutritious breakfast is exactly what you need to do the trick.


If you’re trying to lose weight, choose a breakfast that ranges from 300-350 calories. If you’re trying to maintain your weight, especially if your working out, shoot for a range that falls between 350-400 calories.


Do not fear carbs, they fuel your body for workouts. Your breakfast should consist of 45-55 percent carbohydrates. The best way to fuel your body with carbs is choosing whole grains, fruits and veggies and skipping out on sugary alternatives and those made with enriched white flour. This can include options such as cream of wheat, oatmeal, whole wheat wraps, all types of fruit, veggies (in wraps or omelettes), granola made with honey etc etc.


About 15 to 20 percent of your breakfast should be made up of protein. Getting enough protein is vital because it will help you feel full longer due to the fact that it takes longer for the body to digest. Studies have also shown that getting 20 grams of protein at breakfast may also assist with weight loss. Eggs, low fat yogurt, milk, cottage cheese, smoothies, nuts, seeds, and whole grains are all great sources of protein.


Your fat percentage should fall in the 30-35 percent range of your total breakfast calories and should consist of healthy options such as olive oil, nuts, seeds, and avocado. Fats are a great accessory to a healthy breakfast such as whole grain toast with avocado smash, oatmeal topped with fruit and seeds, or nuts added to a smoothie.


Breakfast should ideally be eaten within 30-60 minutes of waking up. If your not a big breakfast person then try splitting the meal up into two meals eaten throughout the morning. This is also a great way to manage your meals if you perform your workouts early in the morning and would rather not have a full stomach while working out. If your working around early morning workouts then make sure to have the more carbohydrate based portion of your breakfast before your workouts, as carbs fuel your body through a workout.

A few Great Examples of Balanced Breakfasts

-Oatmeal with Fruit and Nuts

-Egg Breakfast Wrap with Beans, Tomato, Onion, Spinach, Avocado and Salsa

-Smoothie made with Fruit, Milk, Yogurt, and Seeds

-Whole Grain toast with smashed avocado or canellini beans, basil, and tomato

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