Few great Breakfast Foods for Weight Loss and Fitness.

Starting your day with healthy breakfast foods can help you maintain energy, fend off hunger attacks and lose weight.

Need ideas for a healthy breakfast? Mix up your morning meal and try one—or a few—of these 5 healthy breakfast foods that help you lose weight.

A healthy breakfast should be balanced and deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.

1. Blueberries

A cup of Blueberries delivers a whopping 8 grams of fiber (that’s more than double what is in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Eating more fiber as a way to prevent weight gain or even encourage weight loss.

2. Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

3. Yogurt

Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than people given a carbohydrate shake instead. Whey protein is found naturally in yogurt and other dairy.

4. Peanut Butter

Nuts were also among the top 5 foods that promote weight loss. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein—all satisfying nutrients.

Try spreading tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.

5. Eggs

One large egg has 6 grams of protein and 70 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer.

EAT WELL LIVE WELL

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