If you want to lose weight, the worst thing you can do is skip breakfast. In an ongoing study, The National Weight Control Registry found that within a group of people who maintained a weight loss of at least 30 pounds for a year, the subjects who ate breakfast stayed slimmer and ate fewer calories, saturated fat and cholesterol throughout the rest of their day, compared to those who skipped their morning meal. The secret to weight loss is to eat breakfast foods that are nutritious and filling, so you won't cheat on your diet the rest of the day.
Bacon and Eggs
Heather Leidy, Ph.D., an assistant professor at the University of Kansas Medical School, is a proponent of eating a morning meal containing 400 to 500 calories if you want to drop some weight. A nice big breakfast helps you to feel full, especially if it contains 200 calories or so of lean protein, like eggs and low-fat Canadian bacon. According to Dr. Leidy, protein keeps you feeling full longer than carbohydrates, so eating protein for breakfast helps you to cut calories during the rest of the day.
One delicious way to take in your 200 calories of breakfast protein is low-fat yogurt. Writing on WebMD.com, Dr. Milton Stokes of St. Barnabas Hospital in New York City advocates a serving of yogurt with sliced bananas or a fresh fruit smoothie made from berries, ice and yogurt as easy, high energy treats to start your day.
Whole Grain Cereal
Dr. Stokes, who is chief dietitian for St. Barnabas, has another breakfast recommendation: a high fiber cereal, preferably one with 3 to 5 grams of dietary fiber. When shopping, look for a cereal that lists bran or whole grain as its first ingredient. Add milk to your cereal for that splash of protein to make you feel fuller longer.
Barbara J. Rolls, Ph.D., author of "The Volumetrics Weight Control Plan" agrees. She claims that high-fiber foods allow you to eat more food while taking in fewer calories. She says that some foods are very energy dense, which means they pack lots of calories into a small amount of food. Fats, for example, are high density foods. High-fiber foods such as whole grains, fruit and vegetables have low energy density, which means you can consume more volume of these foods and still limit your calorie intake.
Fresh fruits are a high fiber food, and Dr. Sears of the AskDrSears.com website reports that the classic breakfast fruits like bananas, grapefruit, blueberries and cantaloupe are especially good for you. Bananas contain potassium, blueberries have antioxidant properties, grapefruit and cantaloupe have lots of vitamin C. Try putting some fresh fruit on your cereal or eating fruit with your yogurt to make you feel full and give your day a nutritional kick start.