Starting the day with a nutritious breakfast is key to fueling your body and jumpstarting your metabolism. When it comes to weight loss and reducing inflammation, choosing the right breakfast foods can make a significant impact on your health journey. Certain foods not only provide essential nutrients but also possess properties that help in blasting fat and combating inflammation.
We spoke with nutrition expert Dr. Matt Chalmers; personal trainer and registered dietitian Jesse Feder from My Crohns and Colitis Team; registered dietitian Dana Ellis Hunnes, PhD, MPH, RD; Trista Best, a registered dietitian at Balance One Supplements; and Leah Johnston, RDN, to learn about four breakfast foods that can aid in weight loss and reduce inflammation. They revealed that blueberries, yogurt, eggs with spinach, and whole grains are the ones to eat more of.
Blueberries
Berries, such as blueberries, strawberries, and raspberries, are nutritional powerhouses that play a crucial role in reducing inflammation and supporting weight loss. Packed with antioxidants, vitamins, and fiber, berries possess anti-inflammatory properties that can help combat oxidative stress in the body.
Best highly recommends blueberries in particular as she says, "The high fiber content [in blueberries] helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight." The vitamin C content also holds power here, as she explains that "it likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body."
Feder agrees and says blueberries are "great for combatting inflammation throughout the body which can be hindering weight loss."
Yogurt
Rich in probiotics, yogurt supports a healthy gut microbiome, which plays an important role in mitigating inflammation throughout the body. The probiotics in yogurt contribute to a balanced gut flora, positively influencing the immune system and overall inflammation levels. Furthermore, the high protein content in yogurt helps promote satiety, making it an excellent option for weight loss. Protein induces a feeling of fullness, reducing the likelihood of overeating later in the day.
"Eating more probiotic-rich foods [like yogurt] can help reduce inflammation in the body," Best says. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body."
Eggs With Spinach
Eggs are rich in high-quality proteins and essential nutrients, promoting satiety and muscle preservation during weight loss efforts. Spinach, on the other hand, is packed with antioxidants, vitamins, and minerals, providing anti-inflammatory properties that contribute to overall health. Together, eggs and spinach form a well-rounded breakfast that not only helps control hunger and manage weight but also addresses inflammation.
"The best high-protein breakfast for fat loss is eggs," nutrition expert Dr. Matt Chalmers tells us. "Whether your goal is to increase muscle mass, which also increases metabolism, or just burn fat, eggs should be a major part of your diet."
Feder notes that spinach's "high antioxidant content is great for reducing or fighting off inflammation throughout the body."
Whole Grains
Loaded with fiber, vitamins, and minerals, whole grains such as quinoa, brown rice, and oats provide sustained energy, helping to regulate blood sugar levels and prevent inflammation associated with insulin spikes. The fiber content also promotes a feeling of fullness, reducing overall calorie intake and supporting weight loss efforts.
Hunnes says that diseases such as heart disease, diabetes, certain cancers, etc. “are associated with inflammation, which is frequently associated with the foods that we eat. The foods that most often contribute to anti-inflammation are whole, plant-based foods such as whole grains."
Johnston elaborates further and reveals that a good example of a whole grain is quinoa, as she notes, “Quinoa has become known as a superfood and has the chops to back it up. It’s a nutrient dense, complete plant protein that is full of fiber, antioxidants and good for your heart and gut.” She highlights that quinoa has an abundance of antioxidants and prebiotics that “protect against inflammation.”
