Oatmeal
One of the most popular breakfast foods, and one that has stood the test of time, a bowl of rolled or steel-cut oats served with a handful of blueberries and walnuts or almonds is the ideal food to provide an abundance of energy without added sugar.
In Today’s Dietitian, Registered Dietitian Carol M. Bareuther notes: According to a study conducted at Tufts University and published in 2001 in the Journal of Nutrition, researchers “found that all 43 of their adult study subjects lost weight after six weeks on a low-calorie diet. However, the 22 participants who consumed a hypocaloric diet that contained 11/2 ounces of dry oats daily showed a greater improvement in their systolic blood pressure, total cholesterol, and LDL cholesterol levels than their study cohorts who ate the same calories but without the addition of oats. The researchers concluded that “the combination of weight loss along with the inclusion of oats appeared to have an additive influence on reducing lipid concentrations.”
Bareuther adds: “Research has also linked oat consumption with lowering blood lipids, body weight, and blood pressure, the latter two being risk factors for heart disease.”
Just be careful not to confuse instant oats that come pre-packaged in sugary flavors with plain oats. You can always dress up plain oats with a little cinnamon, but you can’t take away all of that sugar you’ll find in the instant variety.
Eggs
One large egg contains just 78 calories, but is a powerhouse in terms of its protein and mineral and vitamin content.
“A diet rich in high-quality protein, like that found in eggs, may help promote weight loss and prevent weight gain in adults,” says registered dietitian Denise Webb, Ph.D. at Today’s Dietitian. The protein in eggs has long been used as the gold standard for assessing protein quality.”
And according to Heather Leidy, Ph.D., an assistant professor of nutrition and exercise physiology at the University of Missouri, “There’s substantial evidence that meals high in protein will, over the long term, reduce body fat.”
Greek Yogurt
Like eggs, the ratio of protein to calories and fat you’ll find in Greek yogurt help make it one of the most nutritious breakfast foods that are perfect for weight loss.
In one study, 8,516 men and women were divided into groups, and all were given various amounts of strained yogurt to consume. Those who ate yogurt every day were 20 percent less likely to become overweight during the six-year study.
But remember: many yogurts, especially those that contain fruit, are high in sugar. Choose plain Green or European-style yogurts for the most nutritional value.
Blueberries
Not only have studies proven that blueberries are rich in antioxidants and can fight free radicals that cause cancer and inflammation, but this small healthy fruit will satisfy your sweet tooth without adding a significant number of calories and fat to your diet. Susan Burke March, RDN, told Health.com that berries are low in calories, high in fiber, and will satisfy your cravings for something sweet without any added sugar.
Sprinkle a few blueberries on your oatmeal, Greek yogurt, or cottage cheese for a delicious, healthy breakfast.
Cottage Cheese
Similar to Greek yogurt, cottage cheese packs a calcium-rich punch, but is low in fat, calories, and sugar.
“Cottage cheese keeps you satiated because it’s high in protein, and it pairs perfectly with sweet (like fresh fruit and cinnamon) or savory (like salad or your favorite veggies),” Bonnie Taub-Dix, RDN, told Health.com. “If you’re watching your weight, even the 4% fat version of cottage cheese [typically] has only 110 calories per serving while low-fat (2%) has around 90.”
Choosing a better breakfast can put you on the fast track toward weight loss and better health. Opt for foods like the five winners on this list that are high in protein, low in sugar, and chockfull of essential vitamins and minerals and you'll feel satisfied for hours.