What to Eat for Breakfast to Lose Weight


When it comes to losing weight, breakfast plays a very important part in setting the tone for the rest of your day. A well-balanced breakfast can kickstart your metabolism, provide you with energy, and help curb your cravings throughout the day. As we’ve talked about before, breakfast is a very important meal.

It’s important to know that simply eating anything for breakfast will not help you lose weight; it matters what you eat. Starting your day off with a donut, pastry, or sugary cereals every morning won’t only not help you lose weight, but it might cause weight gain. 3Natives will explore what makes for a healthy breakfast and what delicious options for breakfast can support and promote weight loss.

Why is Breakfast Important?

Breakfast is crucial for many reasons.

Eating a healthy breakfast in the morning jumpstarts your metabolism to help you burn calories throughout the day. Breakfast foods can also be full of essential vitamins, minerals, and nutrients that you need to stay healthy. You’ll also get key nutrients such as folate, calcium, and iron from healthy breakfast items. And finally, in the long run, consistently eating healthy breakfasts can help reduce the risk of illness.

What Kinds of Healthy Breakfast Foods Will Help?

We’re going to break down what breakfast items will help you lose weight by discussing the nutritional aspects.

Protein is Key

Foods that are rich in protein are more filling and satisfying when compared to foods filled with carbohydrates or fats. When you kick your day off with a high protein breakfast, you’re likely to feel fuller for longer. This can help curb your appetite and prevent overeating later in the day.

Protein has a higher thermic effect of food than carbohydrates or fats. This means that it requires more energy to digest. If you eat protein in the morning, you’ll be able to boost your metabolism and burn more calories throughout the day.

Finally, it’s important to remember that increased muscle mass helps with weight loss. Protein plays a crucial role in muscle maintenance and repair. By eating protein in the morning, you provide your body with what it needs to support muscle preservation, which can help with fat loss.

Greek yogurt, eggs, and smoothies (with added protein) are all excellent options for high-protein breakfasts. On top of the protein they provide, they also have other essential nutrients, such as fiber, that help with weight loss. 3Natives offers several delicious menu items that include Greek yogurt, eggs, and smoothies.

Make Sure You Include Fiber

High-fiber foods are usually filling and take longer to digest. This will help you feel fuller for longer periods. In turn, you’re less likely to overeat or snack on unhealthy foods throughout your day. Avoiding those unhealthy foods throughout the day is crucial to weight management.

Most high-fiber foods have a lower calorie density than foods with very little fiber. What makes them so great is that they provide bulk to your meals without providing too many calories. Excessive calorie intake can lead to weight gain. Fiber helps you feel fuller while consuming fewer calories.

Whole grain toast, fresh fruits, oats, and vegetables are all great breakfast items that are a good source of fiber. Breakfast items like acai bowls and smoothies are perfect options because of their ability to include fruits, vegetables, and oats (which can be found in granola). Check out all of our smoothie and acai bowl options on our menu!

Healthy Fats are Good for You

Healthy fats are more calorie-dense and take longer to digest compared to carbohydrates or protein. Including sources of healthy fats in your breakfast can leave you fuller and more satisfied. You would then be less likely to overeat later in the day.

On top of that, healthy fats can provide you with sustained and steady energy for your day. If you consume the energy early in your day, such as during breakfast, you’ll have more energy to work with throughout your day. You’ll be less likely to turn to eating all day or eating unhealthy snacks.

Avocados, nuts, seeds, and olive oil all have healthy fat that makes them good as breakfast items. Not only do acai bowls provide fiber, but they can be a good source of healthy fat if they include seeds and nuts. We also recommend enjoying a bagel or toast with avocado on top as your morning meal. These items will be both filling and delicious.

Enjoy Several Breakfast Options at 3Natives

If you’re looking for what to eat for breakfast to lose weight, 3Natives has several healthy breakfast menu items. We have healthy breakfast foods that are full of protein, fiber, and healthy fats. This includes our acai bowls, bagels, toast, and smoothies. You’re sure to find something perfect for your morning routine.

Whether you want something sweet, savory, cold, hot, or anything in between, we have breakfast choices for everybody. Stop in at your local 3Natives in Florida or Oklahoma and enjoy some delicious breakfast to help you reach your goals.