Losing weight doesn't have to be associated with eternal hunger and restrictions. Nutritionists emphasize: it all starts with breakfast. It sets the tone for the whole day - either stabilizing blood sugar levels and giving you energy, or launching a roller coaster of appetite, the desire to snack, and cravings for sweets in just a few hours.
This is what the publication Eat This, Not That writes about, citing the advice of nutritionist Jessica Wilson.
"Focus on carbohydrates with fiber. They are digested more slowly, provide energy for longer, and suppress appetite ," says the specialist.
5 simple breakfast foods that help you lose weight:
1. Oats
Plain oatmeal is a source of soluble fiber, particularly beta-glucan. This breakfast keeps you feeling full longer and also helps lower cholesterol. You can cook it with water, plant-based milk, or add berries and seeds.
2. Beans
An unconventional breakfast option, but worth considering. Egg and bean salad, toast with black bean pasta — filling, high in protein, and very healthy. Fiber, minerals, protein — all of this works for stable energy.
3. Buckwheat
A great choice for those who want to avoid glucose spikes. Buckwheat stabilizes blood sugar levels, supports digestion, and even helps lower bad cholesterol. It can be not only cooked, but also steamed, added to smoothies, or combined with fruit.
4. Avocado
The unsaturated fats in avocado make it the perfect partner for whole grain bread or boiled eggs. This breakfast keeps you feeling full for longer and also supports cardiovascular health.
5. Oranges
Not only is it a vitamin C boost, but it also has antioxidant benefits. Some studies suggest that oranges may help reduce inflammation, which can sometimes slow down weight loss. Plus, they're just plain delicious and refreshing.
The point is not in prohibitions, but in choice. Morning meals should not be chaotic - if you start the day with the right foods, the body will get everything it needs for energy, and will not demand too much throughout the day.
Weight loss is not about starvation, it's about strategy. And it starts with your breakfast plate.
