What To Eat For Breakfast To Lose Weight

Dean Rouseberg Author: Dean Rouseberg Time for reading: ~3 minutes Last Updated: December 02, 2022
What To Eat For Breakfast To Lose Weight

Breakfast is the most important meal. And if your goal is to lose weight, then its importance increases twice.

Breakfast is the most important meal. And if your goal is to lose weight , then its importance increases twice. Let's find out the perfect formula for a tasty and healthy breakfast that will help you get rid of excess weight.




The optimal energy value of breakfast is 300-400 kcal. If you want to lose weight , try not to exceed 350 kcal. Conversely, to gain weight, you need to eat 350 to 400 calories in the morning .


They should make up 45-55% of breakfast (approximately 40-55 g per serving). An excellent source of carbohydrates will be whole grain products and vegetables. Avoid overly sweet foods and muffins.


About 15-20% (13-20 g) of your breakfast is protein. It is very important to eat the right amount of protein in the morning , because it gives a feeling of satiety and fullness and helps to  lose weight . Eggs, dairy products, nuts, legumes are all sources of proper protein.



Avoid saturated fats such as bacon and cheese. Avocado, seeds, nuts, olive oil will be a much better addition to breakfast . The optimal amount of fat per serving is 10-15 g, that is, 30-35% of the entire breakfast .


You can eat a lot of it, because fiber helps digestion and is easily absorbed. Vegetables, berries, fruits, nuts, whole grains and cereals are rich in fiber, so be sure to include them in your breakfast .


If you eat enough carbohydrates in the morning , you don't need extra sugar, especially if your diet includes dairy products and fruits. It is recommended not to exceed the norm of 36 g per day. If you drink tea and coffee only with sugar, add no more than 1.5 spoons - that's about 6 g.

When should you have breakfast?

Ideally, breakfast should be started within 30-60 minutes after waking up. If you don't feel like eating in the morning at all , divide your meal into 2 stages: eat something light as soon as you get out of bed, and after 1-1.5 hours get ready for a full breakfast . This option is also suitable for those who train in the morning . By the way, if you do sports early, you can add carbohydrates to the first meal, and after training, concentrate on proteins.


Examples of an ideal breakfast

Oatmeal with nuts and dried fruits

Coarse rolled oats contain more fiber and protein than processed ones, so it's better to choose them over other options. For breakfast , prepare half a glass of oatmeal in water or soy milk, add a handful of berries or fruit and a teaspoon of honey.

  • 328 calories.

  • 11.8 g of proteins.

  • 9.7 g of fat.

  • 51.1 g of carbohydrates.

  • 7.2 g of fiber.

  • 16.6 g of sugar.


Mexican scrambled eggs

Mix 1 egg, 1 egg white, beans and tomatoes (or other vegetables to your taste) and fry until the eggs are cooked. Wrap the mixture in a tortilla or thin pita bread, add salt and pepper, add chopped avocado and a little sauce to taste (ideally - salsa).

  • 345 calories.

  • 17.4 g of proteins.

  • 15.7 g of fat.

  • 36.8 g of carbohydrates.

  • 9.7 g of fiber.

  • 3.2 g of sugar.


Smoothie and boiled egg

Take 2 medium carrots, half a banana, 2 cups of spinach, a glass of unsweetened soy milk (protein if desired), raisins and seasonings to taste. Beat everything in a blender until smooth. To make breakfast more filling, boil 1 more egg.

  • 368 calories.

  • 25.4 g of proteins.

  • 12.6 g of fat.

  • 49.5 g of carbohydrates.

  • 9.4 g of fiber.

  • 25.5 g of sugar.


The most common breakfast mistakes (PREMIUM)

Skip breakfast

When you sleep, the body's metabolism slows down, and if you don't wake it up in the morning with a meal, you will burn calories at a snail's pace. To start all processes, you need to replenish the reserves of nutrients, provide the body with energy for the whole day. Also, skipping breakfast leads to lethargy and poor concentration, because the brain needs glucose for normal work.

Breakfast is not enough

We all know the saying: eat breakfast like a king, lunch like a prince, dinner like a pauper. If you don't eat well in the morning, you increase the likelihood of going overboard with calories at lunch, which is the cause of excess weight.

Disrupt the balance

If you try to make breakfast with only protein products, avoiding carbohydrates in various ways, then you fall into a pit of dissatisfaction and all the time think about how you want to eat. By the evening, such a mood can lead to overeating. A balanced breakfast helps to eat properly and lose weight .


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