What should you eat for breakfast to lose weight?


Quick Answer

Fruits, vegetables and whole grains are recommended as healthy breakfast foods that promote weight loss. These foods have low energy density, which means they are nutrient-rich while providing few calories. These foods are also high in fiber, which promotes fullness. Low-fat dairy products like yogurt and milk are also recommended.

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Full Answer

Eating breakfast regularly has been shown to support weight loss and weight maintenance. Members of the National Weight Control Registry who had maintained at least a 30 pound weight loss for at least a year reported eating breakfast. Ninety percent of these successful with successful weight loss reported eating breakfast at least five days a week, and 78 percent reported eating breakfast every day.

Two studies suggest that cereal consumption has something to do with these findings. In one study on young girls ages 9 to 19, regular cereal eaters were found to have fewer weight problems, while infrequent cereal eaters had a 13 percent higher risk of being overweight. Another study analyzed data on 4,200 adults and found that women and men who ate breakfast cereal regularly consumed less fat throughout the day than those who ate other breakfast foods. Although both studies were funded by cereal companies, dietitians still say the studies support the overall message that eating breakfast is essential to weight management.

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