Protein is filling, satisfying, and, more importantly, burns more fat than the other 2 macros, carbs, and fats. This is because of a process called the thermic effect of food.

The thermic effect of food TEF measures how many calories are needed to digest your foods. This just shows how beneficial a high-protein diet can be for weight loss. Also, protein is the building block for your muscles.

You need protein to help your muscles grow and to build lean muscle mass. And the more muscle you have, the faster your metabolism. Fiber can help with weight loss for several reasons.

For one, a high-fiber meal can help eliminate those annoying hunger pangs and extend your feelings of fullness. The less hungry you feel, the less you eat. Fiber is also great for your gut, and gut health is important for weight loss.

Research has shown that thinner people tend to have better gut health, i. So try to eat more fiber for better health and to improve your weight loss results. But how much fiber do you need? According to the Academy of Nutrition and Dietetics, the recommended amount of fiber is 25 grams for women or 21 grams for women over Fat is a necessary nutrient our bodies need.

And while our bodies can make certain types of fat, it also requires essential fatty acids to function properly. When it comes to weight loss, fats help with fullness. Healthy fats those high in omega-3s help slow digestion and stomach emptying, helping you feel full for extended periods.

Fats also help your food taste better, making you more satisfied after each meal. Eating protein, fiber, and fats in the same meal helps balance blood sugar levels and keeps them stable throughout the day.

Maintaining stable blood sugar levels is essential for optimal weight loss because spikes in blood sugar can cause an increase in hormones like insulin. Insulin is made in the pancreas and regulates the amount of glucose in the blood.

When insulin levels are high, your body stores more glucose as fat, which is not ideal for weight loss. We want our bodies to burn more fat and store less of it. Check out this post for more information on insulin and other hormones that can negatively affect weight loss. Eggs are an excellent breakfast food and can be a great foundation for your breakfasts.

They are a complete protein source, meaning they provide all 9 essential amino acids that we can only get from food. Eggs are also nutrient-dense; you get a lot of essential vitamins and minerals like selenium and B12 for not many calories.

Also, eggs are super versatile. You could find a new way to eat eggs every day of the week. Some options include an egg scramble with whole eggs and some whites for added protein.

Another metabolism boosting breakfast staple is oatmeal. Oatmeal is super filling because of its high fiber content and a decent source of plant-based protein. If you use dairy milk in your oatmeal, you will get some extra protein, or you could add some protein powder for added protein.

Yogurt is another great breakfast staple, especially Greek yogurt. For one, Greek yogurt is extremely high in protein. A serving of Greek yogurt has between 15 and 20 grams of protein. Think fiber and healthy fats for your toppings. You could also use your yogurt in a smoothie for added protein.

Fruits are full of antioxidants, provide your body with many vitamins and minerals, and are a great source of fiber. Fruit is an excellent addition to your oatmeal and yogurt. Or you can have it on the side with some eggs and toast.

You can even have it in a protein smoothie to ensure you get protein, fiber, and healthy fats. High-fiber fruits include raspberries, pears, apples, bananas, strawberries, blackberries, oranges, and avocados yes, avocado is a fruit.

Nuts and seeds are great foods to help create delicious and filling metabolism boosting breakfast recipes. Most nuts and seeds are good sources of fiber, providing some protein and healthy fats. They are great as toppings for your oatmeal and yogurt. You can also use chia seeds to make chia seed pudding with nuts and fruit.

Veggies serve as an excellent topper or side to your metabolism boosting breakfasts. Most veggies are high in fiber and are full of vitamins and minerals.

They will help you feel fuller longer, which is a win-win when trying to lose weight. You will also find a small amount of protein in many veggies, depending on what you choose. Great veggie options include spinach, kale, broccoli, cauliflower, Swiss chard, mushrooms, and tomatoes.

Loading up on veggies in your breakfast burritos, egg scrambles, egg sandwiches, and omelets can help your metabolism in many ways. And last but not least, we have beans. Beans are unique because they are packed with fiber and protein, making them great to incorporate into your breakfasts.

You can add them to your breakfast burritos, egg scrambles, or wherever else your heart desires to give your meal some extra fiber and protein. When it comes to metabolism boosting breakfast meals, remember to focus on protein, fiber, and healthy fats. The Best 5 Superfoods To Boost Metabolism And Burn Fat.

Does Matcha Help You Lose Weight? Do Hormones Affect Weight loss? Your email address will not be published. If you are taking any drugs, make sure to consult your doctor or pharmacist before eating grapefruit. Certain drugs may interact with grapefruit, potentially causing some adverse effects. Learn more about grapefruits and weight.

Because of its caffeine content, coffee may aid weight loss by boosting metabolism and fat burning. Drinking it may help support weight loss , especially when combined with other strategies such as eating a balanced diet and exercising. Learn more about coffee and weight. Research shows eating kiwis can help reduce body fat mass, help improve blood pressure, and reduce inflammation in people with obesity.

They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity. Green tea has been studied extensively for its metabolism and fat-burning capacities. For example, a recent study found that people who drank more green tea had less belly fat.

Try adding a squeeze of lemon, drizzling on a bit of honey, or brewing your tea with ginger or mint to bring a tasty twist to your cup. Learn more about green tea and weight. Chia seeds are an excellent breakfast supplement.

A animal study found that chia seeds may help the body metabolize fat better. Additional research on humans found that chia seeds can help support weight loss, though other research suggests conflicting results.

More studies on chia seeds and weight are needed. Learn more about chia seeds and weight. Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health. Research shows that beta-glucan can help balance blood sugar levels , working to prevent spikes and crashes that may drive up your appetite.

This means that eating oats may help you manage your appetite and avoid overeating, which in turn can support weight loss. Learn more about oatmeal and weight. Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut.

Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss. Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.

Nuts provide the perfect balance of fiber, protein, and heart-healthy fats. Adding them to your balanced diet can help support your weight loss goals. That said, remember that nuts are also very calorie-dense, so limit your intake to about one ounce 28 g at a time to keep the calories from stacking up.

Learn more about nuts and weight. Starting your day on the right foot and with the right food can make a world of difference regarding weight loss. Eating healthy breakfast foods can make it easier to curb cravings and stick to your weight loss goals.

Be sure to fill your diet with nutritious whole foods throughout the day to optimize your health and help you lose weight quickly.

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Health Conditions Discover Plan Connect. Nutrition Evidence Based 14 Healthy Breakfast Foods That Help You Lose Weight. Medically reviewed by Amy Richter, RD , Nutrition — By Rachael Ajmera, MS, RD and Alina Sharon — Updated on January 25, Eggs Wheat germ Bananas Yogurt Smoothies Berries Grapefruits Coffee Kiwis Green Tea Chia Seeds Oatmeal Flaxseeds Nuts Recipes Bottom line Sugary, nutrient-poor breakfast foods can make you feel tired and hungry soon after eating them.

Share on Pinterest. Wheat Germ. Green Tea.