5 Breakfast Foods That Can Actually Help You Lose Weight

5 Breakfast Foods That Can Actually Help You Lose Weight

Did you know that eating breakfast every day can actually help you in your weight loss journey?

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You heard it from your mom and your doctor, you read it on every dietary guideline poster pasted on the walls of your elementary school cafeteria growing up... Breakfast is the most important meal of the day! So why do so many people still skip it? I can't speak for everyone, but in the dieting world, there is a stigma around the idea that the fewer calories one eats in a day the better. Therefore it isn't uncommon to see people who are watching their weight opt for a black coffee in the morning rather than reaching for any actual food.

On the flip side, maybe you LOVE breakfast! Maybe it's your favorite meal of the day! Unfortunately, you might be going a little bit overboard on the calorie load for first thing in the morning, and you might also be choosing the wrong kinds of foods that lead to sluggishness and sugar crashes by early afternoon. Don't worry, this article is for you too. You don't have to give up your favorite meal of the day in order to accomplish your weight loss goals, just simply adjust it.

The deeper we look into the way that our bodies actually work and function, the more clear it becomes that skipping breakfast can actually harm weight loss goals just as much as eating too big of one. Breakfast helps to control the cravings that cause us to make poor decisions later on in the day regarding portion size and health quality of food. Additionally, many studies show that there are healthy breakfast choices out there that will actually jumpstart your metabolism when consumed, allowing your body to burn more calories throughout the day than it would have if it was left empty.

So, breakfast-eater or not, you may want to consider modifying your morning routine to incorporate some of these healthy choices listed below.

1. Oatmeal

Morning oats are loaded with a unique fiber called beta-glucan which promotes a feeling of fullness and as an added bonus is known for reducing cholesterol levels. Especially if you're a morning cereal eater, you should consider switching over to oatmeal for a lower sugar option that will keep your energy up for longer and make you feel satisfied more quickly. If you tend to find yourself in a time crunch in the morning, try overnight oats which will allow you to actually prepare your breakfast the night before so all you have to do is open up the fridge and grab them on your way out the door.

Try this easy, healthy Overnight Oat Recipe.

2. Eggs

Eggs are loaded with protein and healthy fats which have been proven to keep you feeling full for longer, while also keeping insulin levels in check, therefore, reducing overeating at the next meal. As an added benefit, the omega-3s found in the yolk of the egg can help encourage stabilized moods and may improve risk factors for heart disease. What else is great about eggs?

There are hundreds of different ways to eat them which means you can get as elaborate as your heart desires, or keep it simple with the perfect hard boiled egg.

3. Berries 

Whether you're tossing them in a smoothie or eating them plain, berries are a low-calorie breakfast option loaded with fiber which will keep your digestive system working, and vitamins that will reap their benefits throughout your entire body. For glowing skin and a satisfied tummy, add a cup of fresh or frozen berries to your morning routine.

4. Greek Yogurt 

Greek yogurt, with a higher protein and lower sugar content than regular yogurt, will keep you feeling full, help build lean muscle, and support a healthy bacteria level in your gut. Greek yogurt is also high in calcium increasing bone health. Try eating it plain, adding it to a smoothie, or topping it with granola and berries and served parfait style.

5. Nuts and Seeds

Nuts and seeds are high in calories which is why so many dieting guides warn against them. The trick is to make sure you aren't going overboard on your portion sizes. As long as you're eating the correct amount (check this portion guide), these are some of the most wholesome and beneficial foods out there. It's better to stick with whole nuts and seeds rather than reaching for the butter. Nut butters often have extra oils, sugars, and other unnecessary additives hiding in them. Pre-measure out your portions and keep them in baggies to grab on the way out the door, or toss them on top of your oatmeal or yogurt to create a heartier meal.

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These Are 4 Proven Ways That Vaccines Cause Autism

Stock up on those essential oils.

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Let's just start with the first (and main) point.

1. They don't.

Susan in your anti-vax group is not a scholarly source (despite her hours and hours of Google research).

2. But in case you still believe Susan...

Maybe you'll believe Autism Speaks who says, "Scientists have conducted extensive research over the last two decades to determine whether there is any link between childhood vaccinations and autism. The results of this research is clear: Vaccines do not cause autism."

3. And if Autism Speaks still didn't convince you...

Feel free to take a look at this comprehensive list of studies that all say that there is no relationship between vaccines such as the MMR vaccination and the development of autism.

4. But here's what you should know...

There have been a few studies lately that have shown that autism develops in utero aka before a baby is even born AND before a baby can even receive vaccinations.

Vaccinations have prevented COUNTLESS deaths and illnesses. Vaccination rates are continuing to fall and do you know what that means? Measles will make its way back. Whooping cough will come back. Rubella, mumps, and polio will come back and there will be no way to stop it.

So, now that you know that vaccines do not cause autism, you're welcome to go tell Susan from your anti-vax group that as well as tell her that the Earth isn't flat. But, don't forget to mention it to her that her essential oils and organic foods are not keeping her children safe from the measles or tuberculosis.

Vaccinate your children. And, besides, even IF vaccinations caused autism, wouldn't you rather have a child with a developmental disorder rather than a child who died from the measles?

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Save Some Calories And Order These Drinks At Starbucks

A few simple modifications to make your favorite drink healthier!

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Everybody knows that a delicious morning coffee is a must, at least once in a while, right? Personally, I have a latte Friday tradition going for myself. I wake up every Friday, squeeze in my morning workout, grab breakfast, and hit the nearest coffee shop on the way to wherever I'm headed that particular day for a little end of the week treat. There is nothing wrong with treating ourselves once in a while, but most of us are also aware (especially now that calorie counts are posted on menu boards) that even a simple morning latte can rack up more calories than your breakfast itself.

The first problem with this is, unlike a hearty breakfast, your coffee calories are mostly sugar and therefore they are absolutely useless for anything except for guaranteeing a sugar crash later on in the day. Second of all, the extra calories are completely unnecessary as there are dozens and dozens of simple swaps that will transform your cup of sugar into a (still delicious) somewhat reasonably healthy, morning pick me up. So why wouldn't you make the change?

Here, I'll get you started.

All caloric values listed are estimates that may vary slightly based on flavor and chosen modifications. Calories listed are those of the most modified form described.

For The Latte Drinker:

Lattes are a fairly easy fix. First and foremost, switch your milk base. Lattes come with 2% milk when ordered regularly. To cut down on calories ask for a lighter milk like skim. If you are a non-dairy drinker, skip the soy milk and ask for almond or coconut milk which are the lightest two of your non-dairy options. A second easy fix is asking for sugar-free syrup which will majorly reduce your carb intake as well as overall calories. If you are against calorie-free sweeteners or just want a more mild drink, try asking for half the amount of syrup.

Calories in regular 16 oz: 250 k cal

Calories in modified 16 oz: 80-120 k cal

For The Cappuccino Drinker:

Easy, easy fix here. Cappuccinos, like lattes, come with 2% milk. Save some calories by switching to skim, or if you're dairy free, ask for almond milk (opposed to soy) to cut calories down to the minimum. If you get flavors in your cappuccino try asking for sugar-free syrup, or simply asking for half the amount of sweetness.

Calories in regular 16 oz: 120 k cal

Calories in modified 16 oz: 80-100 k cal

For The Macchiato Drinker:

So a macchiato, essentially, is similar to a latte (milk base with espresso and flavoring), only heavier due to the added heavy cream, dry milk, drizzle syrup, and butter. And yes, I did say butter. There is butter in your morning coffee if you are drinking a macchiato from Starbucks. As far as making healthy adjustments, I would suggest opting for a lighter milk base like skim or almond milk. I would also ask for sugar-free syrup rather than regular, and even ask for it half sweet as I will continue to suggest with multiple drinks. You may also opt to pass on the drizzle syrup over the top.

Calories in regular 16 oz: 250 k cal

Calories in modified 16 oz: 120 k cal

For The Mocha Drinker:

I'm not going to lie, mocha's hurt me a little bit. These are tricky drinks as, although I'm sure they're delicious, they are essentially sugar bombs. Racking up a whopping 430 calories, a cafe mocha is made up of 2% milk, "mocha sauce", espresso, sugar syrup, and to top it off, a big blob of whipped cream. I'm not here to pass any judgments, but if you're drinking these things on a regular basis, I am glad you're reading this article. Not because you don't deserve it, but because I care about your health. So let's get started. First off, skip the whipped cream. Just skip it. Try skim or almond milk instead of 2%. Ask for a sugar-free vanilla syrup in place of the regular. You can also ask for it half sweet. As far as the "mocha sauce" I suppose this is what gives you the taste you love. Try asking for half of the amount of sauce. If you hate it you can always switch back, but give it a shot.

Calories in regular 16 oz: 430 k cal

Calories in modified 16 oz: 200 – 230 k cal

For The Frappuccino Drinker:

Depending on the flavor, a small Frappuccino can rack up to 500 calories into your system. Not healthy ones either. Guys, like I mentioned with the mocha drinks, I hope these aren't something you're drinking on the regular. Everything in moderation, but I care about your health and well being too much to not warn you against these frozen cups of cholesterol. That was harsh, but its the truth. With too many syrups and various sauces blended into ice and whipped cream to count, it's easier to just switch out your Frappuccino entirely for a blended iced coffee. Order a "Light Frappuccino Blended Coffee" to curb your frozen beverage craving for about 1/4 of the calories and sugar.

Calories in regular 16 oz: 500 k cal

Calories in modified 16 oz: 110 k cal

For The Shaken Tea Drinkers:

Obviously, there are dozens of varieties of tea drinks at Starbucks, whether it be shaken, infused, sweetened, etc. The healthiest way to order Starbucks iced teas is plain and unsweetened. If you need a little more sweet to be satisfied, try asking for their calorie-free sweetener (they use stevia) and or just having them add half of the amount of regular syrup as usual. Try to avoid the lemonade teas, as the lemonade added is just cane sugar, flavoring, and citric acid.

Calories in regular 16 oz: 70 k cal

Calories in modified 16 oz: 0 k cal

Completely Calorie Free Options:

  1. Iced or regular Americano with sugar-free syrup, no cream.
  2. Shaken tea with stevia sweetener.
  3. Black cold brew or black iced coffee.

My Go-To Drink:

My personal go-to drink is an Americano (iced or hot depending on the weather and time of year) with a splash of coconut milk. If I am having a sweet craving, I'll add two pumps of sugar-free vanilla syrup.

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