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Top 5 Healthy Breakfast Ideas for Weight Loss

Are you skipping breakfast to make up for lost time in the early morning rush? It’s quite possible that like many others, you’re also eyeing to get rid of some extra pounds from your body in the process.

There’s been a misconception for quite some time that skipping breakfast will result in fewer calories consumed, thus leading to weight loss. It has been observed in many studies that people who eat breakfast are actually less likely to overeat the rest of the day [1].

Apart from nourishing you after an 8-hour gap, breakfast is also a key source of energy to power through the day. However, not everything that you consume for breakfast may be good for you.

Many studies on breakfast foods have one overarching theme. Sugary cereals, bagels, along with high fat, processed meats tend to be popular breakfast food items. Most of these items contain refined grains and have added sugar – which doesn’t really help with weight loss at all. Heavy breakfasts like these could cause a rapid blood sugar spike, leading to mid-morning hunger.

In this article, we explore why a healthy and well-balanced breakfast is important for weight loss.


What makes a healthy breakfast?

So, how do we define a ‘healthy breakfast’ in the first place? A healthy breakfast should provide you with enough energy to start your day with vigor. To achieve that, your breakfast should have a mix of fiber, protein, and slow-release carbohydrates.

Doing this will ensure that your body provides sufficient energy and reduce any lethargy. However, breakfast should not be so heavy as to make you feel sluggish either. A breakfast that is overloaded with refined sugars and carbohydrates may not only increase your daily caloric intake but also cause you to feel sleepy and difficult to focus.

So here are the top 5 breakfast ideas that keep your energy levels in top gear while helping you lose weight and fat loss too.

1. Eggs

Eggs are a popular breakfast option for many reasons apart from taste and convenience. Any way you have them – boiled eggs, poached eggs, fried eggs, or scrambled eggs – they make for a satiating breakfast as the body takes time to digest them. Eggs are rich in vitamins D and E as well as protein which are the building blocks for muscle and promotes muscle synthesis.

Several scientific studies underline the benefits of making eggs an integral part of one’s breakfast. One study observed that lower hunger levels were seen in people having eggs and toast for breakfast compared to those who had bran cereal [3]. The test subjects felt less hungry due to the higher protein intake of 25 grams as compared to the 11 grams of protein being consumed by the latter group. The study also noted that having eggs in the morning also helps with weight management as the test subjects felt more satiated and ate less calories by lunchtime.


If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. It is important to remember, however, that even though eggs are healthy for you, their purpose is defeated when combined with processed foods such as sausages or bacon. Remember to have your eggs with more nutritious options like fruit, sautéed vegetables, fruit, and whole grain toast instead.

2. Greek Yogurt

Greek yogurt is a nutritious option for an easy high-protein breakfast. Compared with other variants of yoghurt, Greek yogurt has more protein.

Greek yogurt also contains ample quantities of other nutrients such as vitamin B12, calcium, potassium, phosphorus, and zinc. In addition, Greek yogurt contains probiotics such as Bifidobacterium which are known to aid digestion [5].

By choosing unsweetened yoghurt like Greek yoghurt, you can control how much sweetener to add. This also helps you control your sugar intake. Honey, stevia, agave or even fruit can be easy and healthy ways to sweeten your yoghurt.


3. Oatmeal

Whether it’s steel-cut or rolled, quick-cooking or instant, oatmeal is a great breakfast option. Oatmeal is rich in fiber, which promotes fullness, eases insulin response and benefits gut health. It is also a rich source of vitamins B and E, as well as minerals such as magnesium.

Oatmeal also contains a unique soluble fibre known as beta-glucan that helps to cut down cholesterol levels in the body. More importantly, beta-glucan keeps you feeling full for longer thanks to its ability to delay the stomach from emptying itself too fast. Moreover, it also promotes the release of a hormone called peptide YY (PYY) which helps to reduce appetite and limit food intake [6].

A cup of approximately 40 grams of oats contains roughly 5.3 grams of protein, 4 grams of soluble fibre, and 27 grams of carbohydrates [6]. This makes it the ideal breakfast option to provide the body with sufficient energy without feeling lethargy.

4. Wholegrain Toast

Wholegrain toast is ideal if a simple breakfast is all that you are looking for. Rich in fibre and complex carbohydrates, wholegrain toast takes more time to digest and helps better regulate blood sugar levels. Consumption of whole-grain products resulted in a significant reduction in the percentage of fat mass compared to refined wheat products like white bread [9].

You can make a whole wheat toast breakfast interesting and tasty with healthy toppings like eggs, avocado, tomato, or eggs. Just 2 slices of sprouted grain bread contain 8 grams of fibre and about 10 grams of protein.

5. Chia Seeds

Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber also takes longer to digest and help keep hunger pangs at bay for longer, which is how it can help with weight loss.

The advantage of soluble fibre is that it has high water absorption properties and so facilitates the movement of more food through the digestive tract. Therefore, having chia seeds for breakfast will allow you to feel fuller for a longer period of time.

One study observed a set of participants that was served plain yogurt while two other groups were given 7 or 14 grams of chia seeds along with yogurt. The study reported that both the groups had chia seeds had experienced more fullness, reduced hunger, and lower overall food intake as compared to the participants served only yogurt [7].

Have your chia seeds along with your yoghurt, or you could try to make the extremely easy and ever popular chia seed pudding. In a bowl or mason jar, combine chia seeds, milk, your chosen liquid sweetener, and vanilla. Shake it up, leave it overnight in the fridge and its ready to consume.


Make healthy breakfast choices, don’t skip it

Skipping breakfast is certainly not the most ideal solution if you’re concerned about excess body weight. Health professionals point to the multiple health benefits associated with having a healthy breakfast to start off your day.

While a healthy breakfast regimen does go a long way in keeping you healthy and staying trim, it is simply not enough if you’re trying to lose stubborn fat pockets. This is particularly true of fat deposits such as bra fat, love handles, double chin and as well as the abdomen. In such cases, non-invasive fat removal treatments such as laser lipolysis and cryolipolysis can prove useful alternatives instead of more drastic surgical options if you’re looking to get rid of these stubborn fat pockets.

Non-invasive Fat Removal Treatments


CoolSculpting is a non-invasive fat removal procedure that effectively destroys the fat cells in a process known as cryolipolysis or fat freezing. The fat cells are targeted with sub-zero temperatures typically ranging between -10°C and 13°C. During this treatment, the targeted fat cells have a relatively higher freezing point and are therefore unable to withstand the intensely cold temperatures. Thereafter, these fat cells get crystallized and finally die [10].

On the other hand, the surrounding tissues which have a relatively lower freezing point, remain safe and undamaged. After the treatment, the destroyed fat cells get flushed out gradually over the next few weeks by way of the body’s natural lymphatic processes.

Unable to withstand the freezing temperatures, the fat cells begin to freeze and break down. However, the surrounding skin layers remain unaffected because they have better resistance levels to these temperatures. Once the procedure is complete, patients are able to resume their daily activities. The destroyed fat cells are naturally ejected via the body’s lymphatic system over the next few weeks.



SculpSure is a non-invasive fat removal treatment that uses laser thermolysis in which lasers are used to disrupt the structural integrity of the fat cells and destroy them. The laser beams bypass the outer skin layer and directly target the fat cells in the treatment areas. The body naturally expels the destroyed fat cells along with the other wastes.

Along with stubborn fat deposits, the SculpSure procedure also boosts collagen production which is also an effective treatment for skin laxity, revealing a tighter and firmer appearance on the surface of the skin. After the treatment session, patients can return immediately to their daily routines [11].