Weight loss breakfast options don’t have to be unsatisfying. In fact, there is a simple trick to choosing the best breakfast for continued weight loss without hunger pangs. Diet plans should include meals that start the day with a good mix of protein and fibre. Protein rich foods, like eggs, will keep the body fuller for longer, meaning there is less chance of falling off the weight loss bandwagon at 11am by reaching for a snack.
Fibre, meanwhile, is also filling, and will help keep bowel movements regular – which will also aid weight loss. Oatmeal is a good source of fibre.
Many dieters have the misguided notion that not eating breakfast will aid fast weight loss, but this has been shown time and again to be untrue.
In fact, those who do eat breakfast are more successful with weight loss, losing more weight and keeping it off more successfully than those who don’t.
But that doesn’t mean the first meal of the day should be a calorie bomb.
Speaking to Webmd.com Suzy Weems, a registered dietitian and professor of family and consumer sciences at Baylor University, explained: “You should eat at least 250 to 300 calories at breakfast.”
Some dieters find success by sticking to a rigid meal plan.
One man was able to lose over four stone in four months by eating only five different meals on rotation throughout the week.
Sharing his before and after pictures on Reddit, he went on to explain exactly what he ate to lose the weight.
Starting with breakfast, he said: “My morning is 1 of 2 things. Either a shake (3 cups of spinach, 1 medium banana, 1 cup of unsweetened greek yogurt chobani and 1 cup of unsweetened almond milk) OR 1 sausage egg and cheese mcmuffin from mcdonalds with half of the muffin removed.”
He then went on to detail his lunch options and said: “Lunch is one of these things: Taco Bell Power Menu Bowl with no rice and a soft taco (depending on calorie and carb needs for that day).
“Or a prepped meal consisting of 1 can of turkey/chicken, 1 can of black beans no salt added, 1 bag of steam in the microwave broccoli, 1 bag of steamed spinach all put into the same big Tupperware container and seasoned liberally with garlic, onion, salt, pepper and hot sauce.
“The total for that Tupperware container comes to around 870-960 calories. So I split it between lunch and dinner if I go this route.
“The other option is 2 Mcdoubles from Mcdonalds with NO buns for a total of 460 calories. Depending on what I did for breakfast or felt like prepping will determine what I do for lunch.”
Finally, he explained his choices for dinner: “Dinner is the same almost every night. 1 bag of steamed broccoli or spinach, with around 0.8-0.9 pounds of boneless skinless chicken breasts seasoned with the same as the lunch meal I described and roughly half a can of black beans.
“For roughly 745 calories (104g of protein). This should end my day around 1500-1600 calories and then my whey protein shake after the gym puts me right at 1620-1720 to finish the day.”