What breakfast foods help lose weight?

The 5 Healthiest Breakfast Foods for Weight Loss

• Raspberries (#1)

A cup of raspberries contains 8 grams of fiber, which is more than double the amount found in a cup of strawberries and around the same amount as some varieties of beans. What makes all that fiber so appealing? According to new research published in the Journal of Nutrition, consuming more fiber can help you avoid or even lose weight. The researchers discovered that increasing fiber by 8 grams per 1,000 calories led in a weight loss of roughly 4 12 pounds throughout the duration of the two-year study.

• Oatmeal (#2)

Is oatmeal good for weight loss? Yes, it is possible! Oatmeal can aid weight loss in two ways. For starters, it's high in fiber, which makes you feel fuller for longer. Second, according to a new study published in the journal, eating a breakfast made with "slow-release" carbohydrates—such as oatmeal or bran cereal—three hours before exercising may help you burn more fat. How? When you eat "slow-release" carbohydrates, your blood sugar does not jump as much as when you eat refined carbohydrates (think: white toast). As a result, insulin levels do not rise as quickly. Lowering blood sugar levels may help you burn fat because insulin plays a role in signaling your body to store fat.

• 3. Frozen yogurt

A recent Harvard study published in the New England Journal of Medicine found which foods are linked to weight loss, including the top 5 foods that help you lose weight. One of them was yogurt! Another incentive to eat yogurt is that it contains protein, which may offer you an extra boost if you're trying to lose weight.

• Peanut Butter No. 4

According to Harvard, nuts are one of the top five foods that help people lose weight. That's probably because peanut butter, as well as all nuts and nut butters, are high in healthful fats, fiber, and protein, all of which are satiating ingredients. Nuts used to have a bad rep for being high in fat and calories. While nuts and nut butters are high in calories (2 tablespoons of peanut butter provides just under 200 calories, 7 grams of protein, and 2 grams of fiber), they're also high in nutrients and can help you put together a filling meal.

• Eggs No. 5

6 grams of protein and 70 calories are found in one big egg. Protein, as opposed to carbohydrates and fat, keeps you fuller for longer. In addition, participants who ate eggs for breakfast felt fuller for longer and lost more weight than those who ate the same amount of calories from a bagel for breakfast, according to one study.