Breakfast, the Most Important Meal (for Weight Loss)

By , Robert S., SparkPeople Contributor
You might want to lose weight for a variety of reasons: to feel better, look better, or maybe because your doctor told you that it will benefit your overall health. One thing to keep in mind is that, like every other thing you put in your mouth, breakfast (or lack of breakfast) can really make or break your weight-loss efforts.

Mix It Up

It's important to have protein, whole grain carbs, and fruit at every breakfast, both to keep yourself from getting bored and to ensure you get a good balance of nutrients. This balance not only helps stave off hunger for a longer period of time, but the whole grains won’t make your blood sugar spike. When blood sugar spikes, eventually it crashes, and then you’ll be hungry and more likely to feel tired. A balanced mixture of foods is not only important in helping you lose or maintain weight, but it also keeps you from foraging for more food before lunch.

Tea, Please!

Is coffee not your cup of tea? Green tea can give you the morning pick-me-up you need while providing healthy antioxidants and aiding in satiety.

Make Your Own

Many storebought products come with added preservatives or other ingredients for the sole purpose of expanding the shelf-life of those foods. Although a longer shelf-life is great for convenience and food storage, some of these additives aren't exactly the healthiest things you can put in your body. But you don't have to rely on the storebought stuff! It's plenty easy to make your own wholesome granola. Give this homemade granola a spin and see what you think! 

Get Your Fiber

You've probably heard over and over again how important it is to get your fiber. But what does fiber actually do for you? First of all, fiber keeps you full and helps you eat less overall, which will obviously help with weight loss. It also cleans out your insides, which sounds gross, but is necessary for a healthy colon and body. For breakfast, eat an apple, some berries, or a couple slices of whole-grain bread. Try to get 25-30 grams of fiber every day, starting with your morning meal.

To Yogurt or Not to Yogurt?

Yogurt has been getting a bad rap lately. That is because flavored yogurt often has sugary preserved fruit or other flavors added. These additions to plain yogurt give the otherwise good-for-you food unnecessary sugars. Get plain yogurt and add your own homemade granola, some fresh berries, or just a touch of honey. It doesn’t take much to turn this otherwise sneaky sugar bomb into a healthy choice!

Don’t skip breakfast. We’ve all heard it for years. Now you have a legitimate reason to not skip the meal. Take advantage of ensuring that what you put in your mouth is healthy and you’ll be better off for it.

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DEE107 6/21/2021
thanks Report
JUNETTA2002 4/9/2021
Thanks for sharing. Great information Report
WANT2BTRIM 2/19/2021
Good information Report
SNUZYQ2 2/13/2021
Have been able to stabilize my blood sugar using these great breakfast tips! Thank you for sharing! Report
Interesting Report
I call the first meal I eat breakfast, no matter what time it is or what I eat. After all, it breaks my fast. Report
Wrong by a long shot, especially when insulin resistance is lowered. Report
Thank you for sharing a good article. Report
thanks Report
I enjoy my breakfast time Report
Breakfast is an essential Report
I like having eggs for breakfast, maybe toast w/ butter & piece of fruit like an orange or banana or berries; possibly V8 or tomato juice. Protein smoothie is my alternate if not real hungry or pressed for time. Hot cereal - farina or old fashioned oatmeal - once in a while w/ peanut butter, cinnamon & unsweetened applesauce added.
I love french toast but watching my blood sugar so I try to avoid sweets like maple syrup nowadays. Report
thanks Report
Mix it up!!! Exactly! Report
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I never miss a proper breakfast, it sets the tone for my whole day. Report
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Thanks for the great article! :) Report
Thanks Report
interesting info Report
Great! Report
Yes breakfast is important Report
Breakfast is my go-to meal of the day. Report
Eating a high protein breakfast helps me stay full for hours. Sometimes, I forget to eat lunch until later because I'm simply not hungry yet. I simply don't understand how intermittent fasting (it was suggested by my chiropractor to skip breakfast, which I declined... Plus there's at least one SP article that encourages intermittent fasting?!) can be good for me. As a diabetic, breakfast helps set the pace for my day- helps me to not overeat at other meals, and I'm less "moody" when I eat a healthy breakfast. :) Report
Good info! Thanks! Report
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Thanks, Great! Report
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Good article. Breakfast can be tough but eating small amounts throughout the day can be beneficial this way your sugar levels don't crash. Report
nice tips, thanks. Report
Great article Report
Yes! Report
Breakfast is a great problem for me. I'm usually nauseated and in pain for hours after waking. But I'm going to try! Thank you for sharing this article! Report
I hardly ever have breakfast early in the morning but can usually get some yogurt and a granola bar down about 9 am. Report
Thanks. Report
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Very interesting. Report
Think outside of the cereal box..... make a spread of salmon, lite cream cheese, a smidge of mayo with dill or lemon, s & p (seasoned as you like). Spread on whole grain bread, rye is good, ......maybe add a tomato or cuke onion slice (or not)....add some fresh fruit and a cuppa... Report
FIBER! So true! I notice whenever I focus more on my fiber intake, it's easier for me to drop a few pounds, stay motivated day after day, and less likely to cave on foods I shouldn't be chowing on... Report