What is the best breakfast to have in the morning for weight loss

During the weight loss period, it is recommended to choose high protein, high dietary fiber, and low glycemic index foods for breakfast, mainly including boiled eggs, oatmeal, Greek yogurt, broccoli, whole wheat bread, etc.

1. Boiled eggs

Boiled eggs are rich in high-quality protein, which can enhance satiety and reduce lunch consumption. Leucine in protein helps promote fat metabolism, while choline in egg yolks can help break down visceral fat. Suggest pairing with a small amount of black pepper for seasoning and avoid using high calorie sauces. People who are allergic to eggs need to switch to other sources of protein.

2. Oatmeal

The β - glucan in oatmeal can slow down gastric emptying and maintain blood sugar stability. Choose pure oatmeal without additives, brew it with hot water or skim milk, and add a small amount of nuts to increase healthy fat intake. Avoid ready to eat oat products as they may lose some dietary fiber during processing.

3. Greek yogurt

After filtering out whey, the protein content of Greek yogurt doubles, and calcium helps to break down fat cells. Choose sugar free original flavor products and add low sugar fruits such as blueberries for seasoning. People with lactose intolerance can choose plant-based yogurt as a substitute, and pay attention to the sugar content in the nutritional table.

4. broccoli

broccoli is rich in sulforaphane and dietary fiber, which can promote liver detoxification enzyme activity. After blanching, cold mixing retains more nutrients, and a small amount of olive oil helps absorb fat soluble vitamins. For those with weak gastrointestinal function, it is recommended to chop and steam to reduce discomfort caused by gas production.

5. Whole wheat bread

The complex carbohydrates in whole wheat bread provide sustained energy, while B vitamins participate in metabolic cycles. Choose products with whole wheat flour at the top of the ingredient list and avoid white bread containing hydrogenated vegetable oil. Paired with avocado, it can increase the intake of monounsaturated fatty acids and slow down the absorption rate of carbohydrates.

Weight loss breakfast should control the total calorie intake to 300-400 calories and ensure a protein intake of at least 20 grams. Avoid refined sugar, fried foods, and polished rice and flour. Pay attention to chewing slowly and prolonging the eating time. Long term adherence to scientific breakfast combinations, combined with 30 minutes of aerobic exercise daily, can effectively improve basal metabolic rate. When experiencing symptoms of low blood sugar such as dizziness and fatigue, it is necessary to adjust the diet structure in a timely manner and consult a nutritionist to develop a personalized plan if necessary.