ua en ru

Perfect breakfast for weight loss: Dietitian's advice

Perfect breakfast for weight loss: Dietitian's advice Illustrative photo (Freepik)
Author: Maria Kholina

Breakfast is one of the most important meals of the day, as it provides the necessary boost of energy, vitality, and fullness to carry you through the day. Experts advise against skipping breakfast, especially if you are aiming to lose weight, according to Fit for Fun.

Breakfast is crucial

It can be a sandwich and coffee, scrambled eggs or an omelet with bacon, a smoothie, oatmeal, or cereal with milk or yogurt – everyone chooses their own breakfast option. But some people skip breakfast altogether.

Dietitian Thomas Michael Platzer says that there is no perfect breakfast. However, he emphasizes that the morning meal is the most important.

What should be on your plate

Fiber-rich foods

Foods rich in fiber quickly stimulate a sense of fullness, curb food cravings, and promote digestion. Primary sources of fiber include oatmeal, whole grain bread, berries, legumes, carrots, and lentils.

You can safely consume these foods in the morning as they have low energy density. This means low in calories and high in volume.

Sources of protein

Platzer recommends a protein-rich breakfast if you want to lose weight. Protein sources such as eggs, nuts, cheese, or yogurt help build muscle mass and stimulate fat metabolism.

If you prefer a hearty breakfast, you can opt for scrambled eggs with mushrooms or lean ham. For those with a sweet tooth, a cheese dish with berries, nuts, roasted oats, and a small amount of honey is a good option.

Healthy sources of fat

Those looking to lose weight should include fats in their breakfast. But it's all about making the right choice: saturated fatty acids found in cream, butter, and margarine are considered unhealthy and should be consumed in moderation.

It's best to consume foods high in unsaturated fatty acids, such as nuts, seeds, and avocado. These also help absorb fat-soluble vitamins A, D, E, and K.

According to the dietitian, a breakfast consisting of healthy fats quickly satisfies, so we consume fewer calories throughout the day.

Can you skip breakfast?

Platzer says that breakfast is important to start the day in good shape. Skipping the morning meal is not critical, but there is one major drawback – you will experience hunger pangs in the evening.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.