In another plot twist, one weight loss doctor said it might not be necessary to eat breakfast at all, suggesting you pay more attention to your body than the clock or general advice.
“If someone is not hungry in the morning, then no breakfast or a handful of nuts will work,” says Dr. Sue Decotiis, MD, a medical weight loss doctor in New York City. “However, if skipping breakfast results in intense food noise and overeating throughout the day, then be sure to consume breakfast.”
What To Eat for Breakfast When You Want To Lose Weight
What to eat for your first meal of the day isn’t all that matters, but it is important. “Eating a healthy breakfast with protein, fiber and whole grains can help control hunger throughout the day,” Dr. Corrado says.
Some of her go-to breakfast ideas (which can also be delicious for lunch or brunch, by the way) are:
- Plain Greek yogurt (or cottage cheese) with high-fiber granola, berries, chia seeds and honey or cinnamon for flavor
- Veggie omelet made with a mix of whole eggs and egg whites, sautéed vegetables like spinach and mushrooms and a slice of high-fiber whole-grain bread
- High-protein pancakes or waffles made with Greek yogurt or cottage cheese, bananas, oat flour and fresh fruit on the side
- Old-fashioned oatmeal (rolled oats over instant oatmeal) mixed with milk or water, fruit, almond butter or Greek yogurt, chia seeds and honey and cinnamon for flavor.
- Breakfast burritos made using a whole-grain tortilla, filled with scrambled eggs, black beans, sautéed peppers and onions, scrambled tofu (optional), ½ avocado, a dash of hot sauce and a sprinkle of cheese
