What to eat in the morning to help you lose weight?

Researchers and dietitians agree that if you start your day with a healthy breakfast that includes this single source of protein, you can succeed in your weight loss.

It is often said that breakfast is the most important meal of the day, especially if you are watching your weight. But not all breakfasts are created equal. Filling your plate with these not-so-healthy breakfast foods can ruin your diet and derail your goals, dieticians say.

Research suggests that one protein source could be the ideal breakfast for weight loss: eggs. In studies funded by the American Egg Board, people who eat eggs for breakfast can lose up to 65 percent more weight in eight weeks compared to a control group who did not restrict calories. (The research was published in the American Journal of Clinical Nutrition and the International Journal of Obesity.) And a study published in Nutritional research suggests that eggs can stabilize blood sugar levels and also suppress hunger.

Alyssa Pike, RD, Manager of Nutrition Communications for the International Food Information Council, suggests that for a nutritionally healthy breakfast that is both nutritious and satisfying, people should focus on high-protein and high-fiber foods, as they can help you feel full for longer. to feel. Think egg and avocado or egg on whole wheat bread, she says. Caroline Apovian, MD, director of nutrition and weight management at Boston Medical Center, says this feeling of fullness after breakfast helps graze during the day. Grazing is one of the 13 reasons you probably aren’t losing weight.

Part of the reason eggs are a great morning meal is because they are a satisfying source of protein, according to Dr. Apovian: Two eggs provide 180 calories and 14 grams of filling protein, she says. They also provide vitamins such as B12, riboflavin, selenium and vitamin A, Pike says. In addition, they are cheap and easy to prepare. If you’re looking for more egg and breakfast inspiration, check out these 12 healthy breakfast ideas for any weight loss plan.

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