The 9 foods that you should include in your breakfast to lose weight

The 9 foods that you should include in your breakfast to lose weight

If you are doing a diet to lose weight and you have not achieved it, you are probably eating the wrong foods. Did you know that breakfast can set the pace of your meals? When you eat a snack in the hours after breakfast you can gain weight, since your body is constantly receiving energy.

As you have heard the extra energy of the body is stored and converted into fat, and when we want to get rid of it is very difficult. To avoid this, know 9 healthy breakfast foods that can help you lose weight.

9 foods at breakfast to lose weight


The egg has a large amount of proteins, vitamins and minerals. It is thanks to its protein that you can reduce your appetite and in turn lose weight. This happens because the protein takes a little more time to be digested by the body.

Eggs can be prepared in different ways, be it scrambled, tortilla-shaped, fried or boiled.

2.Wheat germ

Studies have shown that fiber intake through cereals can help you with weight loss.

Wheat germ is a component of wheat grain, which contains vitamins and minerals, which includes manganese, thiamine and selenium .

Eating cereals with a high content of wheat germ helps reduce appetite and controls blood sugar levels. The vitamin content of group B  is good for the nervous and immune system in the production of enzymes and hormones; It also has vitamin E, which is an excellent antioxidant that protects us from reactive chemicals that introduce oxygen into the cells that produce the oxidation of its parts, which are known as free radicals.


If you want to lose weight, you must include yogurt in your diet, as it is a protein rich food.

A study that included 8,516 people showed that eating at least 7 servings of yogurt each week reduces the risk of being overweight, compared to those who do not consume yogurt regularly.

Yogurt is not only rich in protein, but also in flavor. Try combining with some fruits, seeds and you will have an excellent breakfast.

4.Smoothies or fruit juices

Fruit smoothies are a quick way to get nutrients and are excellent for breakfast if your goal is to lose weight.

Take a smoothie combining fruits and vegetables can increase the fiber in the body and feel full longer, but if fruits and vegetables were not enough, you can add nuts to cover the protein needed for breakfast.

You should keep in mind to choose low calorie fruits , to avoid taking high doses of calories that will not help you with your goal of losing weight.

5.Fruits of the forest

Strawberries, blueberries, blackberries and raspberries are rich in nutrients, low in calories and contain fiber which helps reduce the feeling of hunger. In a study with 133,468 adults it was shown that eating a daily serving of berries helped to lose 0.5 kilograms of weight over a period of four years.

If you want to add value to your smoothie you can incorporate oatmeal or yogurt to take advantage of its benefits.

6.Grapefruit or grapefruit

Grapefruit or grapefruit has a high content of water and fiber, so they are used in many diet programs. For example, it was seen as in a study of 12 weeks, attendees ate grapefruit and lost 1.6 kilograms of weight.

In another study of 85 participants, they consumed grapefruit juice for 12 weeks, with a low-calorie diet, achieving a decrease in body fat mass of 1.1% and a weight loss of 7.1%.


Drinking coffee at breakfast can help you lose weight because it increases metabolism and fat burning. In a study of 58,157 adults it was shown that coffee can help you lose weight in the long term. However, you should try not to abuse with sugar or cream, because you will be adding extra calories to your body.


Kiwi contains a specific type of fiber called pectin, which has been shown to decrease appetite and increase weight loss. It also acts as a natural laxative by stimulating the movement of the digestive tract.

This fruit contains potassium, vitamins C and K. Vitamin K helps build healthy bones and tissues through proteins; for its part, vitamin C contributes to the development of iron absorption, growth and repair of normal connective tissue, which are other reasons to include it in breakfast.


Oats promotes digestion because of its high fiber content and helps regulate blood sugar. It also contributes to cardiovascular health, the nervous system, bones and teeth.

Accompany breakfast with a rich cup of oatmeal to bring your body a lot of benefits.

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