You could save a ton of calories by skipping breakfast. About a quarter of American adults do this. But does breakfast help you lose weight? And is it really the most important meal of the day?
Does breakfast help you lose weight?
Statistically, saving calories in the morning doesn’t guarantee you will lose weight any faster or at all. In fact, studies have shown that breakfast skippers are more likely to be overweight or obese than devoted morning eaters
For example, one study found that people who ate a bowl of cereal for breakfast weighed less than those who skipped breakfast or ate a higher fat breakfast
Some of the most successful losers – people who qualify for the National Weight Control Registry because they lost 30 pounds or more and lost weight for over a year – have a few things in common, including the top 78 percent of the time they eat breakfast each day .3
Breakfast makes you full and satisfied
One reason breakfast is so important in a weight loss program is, no surprise, that it can reduce your hunger.
Experts from the University of Arkansas Department of Agriculture explain, “While skipping breakfast can save you calories, it’s not an effective strategy. Usually the best breakfast skippers get hungry, and they eat lunch and more as the day progresses
Even if you may not be ready to eat a whole grain bagel at dawn, it can keep you full, satisfied, and energized. Wait too long before you eat and you could end up with snacks for the rest of the day
Increase your burn with breakfast
A small study recently published in the Journal of Clinical Endocrinology and Metabolism suggests that something else might be at play.
Researchers from the University of Lübeck invited a group of volunteers to spend three days in a laboratory where their diet was strictly controlled. (Many larger breakfast studies rely on volunteers to remember what they ate over an extended period of time, which is not always reliable.)
The study found that the body uses 2.5 times more energy after breakfast than after dinner. This means that you will get more fat burning power after a good breakfast than after dinner. Participants also had less spikes in blood sugar and insulin levels after breakfast than they did at dinner
The old advice, “eat breakfast like a king, lunch like a prince and dinner like a beggar” also gained some credibility from this research. Participants who ate a low-calorie breakfast reported hunger and sweet cravings later in the day than those who ate more calories for breakfast.4 So yes, breakfast helps you lose weight!
Simple and healthy breakfast ideas
With Nutrisystem, you can have delicious and nutritious breakfast options delivered straight to your home. From hearty breakfast sandwiches and juicy muffins to crunchy granola and grab-and-go bars, you’re sure to find an option you love. Plus, they’re all ready to use in minutes! Coupled with our easy-to-follow weight loss plan and amazing support tools, you can lose weight and get healthy while enjoying a delicious morning meal.
Check out some of our favorite irresistible healthy breakfasts below:
1. Blueberry Muffin>
Seriously how can you resist This fruity muffin is topped with plump, wild blueberries for quick and easy sweet enjoyment. It’s perfect for those with busy schedules, dieters looking for instant gratification (you can eat it straight out of the box) and those morning pecks. But here’s its weight loss secret: it only has 150 calories but a whopping six grams of filling fiber.
2. Buttermilk waffles>
These are not your average frozen waffles. They’re a good source of fiber (three grams) and contain five grams of protein for just 160 calories. A splash of sugar-free syrup, some fresh fruit and even a pinch of cinnamon or nutmeg make your quick breakfast look like a cozy weekend brunch during the week.
3. Apple-walnut-oatmeal>
Think of it as a morning comfort meal. Creamy oatmeal is covered with real apples and walnuts and sprinkled with cinnamon (sprinkle further and a little more!). This instant healthy breakfast solves the “no time to eat” problem so many of us have in the morning. It doesn’t take time to make and you can even spice it up at work. With just 150 calories, it provides five grams of fiber and protein to keep you feeling full.
4. Canadian-style turkey, bacon, egg and cheese muffin>
No need to hit the drive-through. Your favorite breakfast collection is right in your freezer, ready for the microwave and to eat. High-protein egg whites, American cheese, and Canadian-style turkey bacon are served on a whole grain English muffin that will give you stamina in the morning. It has 160 calories with three grams of fiber and 11 grams of protein.
5. Harvest Nut Oat Bars>
Are you looking for a take away option? Try this Harvest Nut Oat Bar made with peanuts, almonds, and the goodness of cranberries and raisins. Bonus: it has a subtle sweetness that is sure to satisfy your cravings! Each bar is only 160 calories and has seven grams of protein. The only thing you need to bring is the morning coffee for a perfect start to the day.
6. Muesli Muesli>
Try a delicious bowl of crispy clusters of oatmeal, puffed rice, and cinnamon. This sweet and healthy morning meal is a good source of fiber and provides you with 150 calories. And don’t forget the aforementioned study of cereal eaters who weigh less than breakfast skippers!
Sources:
- https://www.sciencedirect.com/science/article/abs/pii/S1871403X19305472
- https://www.uaex.edu/publications/pdf/FSFCS87.pdf
- http://www.nwcr.ws/Research/default.htm
- https://pubmed.ncbi.nlm.nih.gov/32073608/
