Don’t skip or be skimpy about breakfast thinking the calories you save will help you lose weight. Studies have shown that regular breakfast eaters tend to be leaner and more successful at maintaining a healthy weight. Here are some tips for a making delicious, more waist-friendly breakfast:
Stick to egg whites
All of the fat and cholesterol in an egg is in the yolk, so make a big fluffy omelet by losing the yolk and doubling up on extra egg whites – along with some nutritious and filling veggies.
Spread lean protein, not fat
Kick the butter habit and top your whole-wheat toast or English muffin with creamy and filling protein, such as Greek yogurt or part-skim ricotta cheese topped with slices of fresh fruit. Nut butters are a good choice too, especially almond butter because it is rich in healthy monounsaturated fat.
Slim down your breakfast sandwich
The problem with fast-food breakfast sandwiches is that most are high in fat and provide little fiber. You’ll do better making your own with a whole-wheat English muffin, two cooked egg whites, a slice of lean Canadian bacon, and a slice of low-fat cheese. A variation on this is a breakfast burrito with an egg white and veggie scramble rolled up in a whole-wheat or corn tortilla.
Switch to high fiber cereal
Not only do high fiber cereals contain fewer calories than most breakfast foods, fiber is super-filling so you stay satisfied for hours. The bonus for dieters is that the body works harder trying to digest fiber – burning calories in the process! A ½ cup serving of a high fiber cereal packs as much as 14 grams of fiber. Top it with a 3/4 cup of blueberries and your morning meal jumps to 19 grams of belly-filling fiber.
Commercial smoothies can be shockingly high in calories and fat – making them more like a dessert than a meal. You’ll do a lot better making your own smoothie by blending some Greek yogurt with fresh or frozen berries, a small banana, and crushed ice. In just minutes you’ll have a delicious, nutritious meal in a glass that will keep you satisfied and energized all morning long.
For delicious high fiber meal plans, recipes and tips on healthy eating, drinking and losing weight, check out my latest book, The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber!
Tanya Zuckerbrot MS, RD, is a registered dietitian in New York City and the author of two bestselling diet books: The Miracle Carb Diet: Make Calories and Fat Disappear – with fiber and The F-Factor Diet. Follow Tanya on Facebook, Twitter and LinkedIn, and subscribe to her free weekly weight loss newsletter.