Chances are you’ve heard that breakfast is the most important meal of the day, which can ring especially true when you’re trying to lose weight.
“Breakfast jumpstarts your metabolism after an overnight fast and often sets the tone for how you’ll eat the rest of the day,” says Brittany Brown, RD, IBCLC, CDE, dietitian and founder of Feeding Babies, Nourishing Souls in Nova Scotia, Canada.
And while skipping your morning meal might sound appealing (no matter if you’re intermittent fasting or trying to cut calories), you’ll want to think twice before doing so. “Many of my clients notice that when they skip or skimp on breakfast, they end up overeating later in the day, often reaching for less nourishing choices that don’t support their health goals,” Brown warns.
Considering these points, is there actually an ideal breakfast for weight loss?
Why Savory Breakfasts Are Best for Weight Loss
No shade to your A.M. protein smoothie or granola bowl, but opting for a warm, savory breakfast should be your go-to when you’re trying to lose weight, stay energized, and keep your hunger cues in check.
Here’s why.
1. They’re More Balanced
On their own, a handful of granola, a plain bowl of yogurt or oatmeal, or even a hard-boiled egg or two lacks the nutrients (and nutrient diversity) your body needs to feel and function its best. Conversely, filling your plate with hearty fare and balanced macros will set your body up for success for a full day ahead.
“A balanced morning meal can keep blood sugar and stress hormones in check, which allows the body to lose weight,” Brown explains.
2. They Prioritize Whole Foods
Whole and minimally processed foods are ideal to keep your weight and greater health in check.
In fact, a recent study found that people on a minimally processed diet lost twice as much weight and had fewer cravings as those on a diet high in ultraprocessed foods—even though both diets were nutritionally balanced. Another study in participants with overweight or obesity showed that calorie intake following an eggs-and-toast breakfast was less than that following a breakfast of cereal, while also reducing hunger.
“Whole-food breakfasts tend to be higher in protein, fiber, and healthy fats,” Brown adds, “which keep you satisfied longer, reduce inflammation, and help maintain muscle mass.”
Moreover, many processed breakfast foods are carb-rich and/or high in sugar, causing glucose spikes and crashes that spell bad news for your weight, energy, and overall metabolic health.
3. They Signal Fullness
If you’re used to drinking a smoothie or protein shake for breakfast, your body might not “clock” it as efficiently as heartier breakfast fare. “While these drinks might be convenient, it’s easy to drink beyond fullness cues since they lack the need for chewing: an often overlooked part of feeling full,” Brown explains.
ICYMI, chewing slowly (and as much as a few dozen times per mouthful) has the potential to boost satiety, manage your weight, and bypass digestive distress.
4. They Promote Mindful Eating
Warm, savory breakfasts that mix protein, healthy fats, and complex carbohydrates also tend to be more hearty and joyful than cold or processed fare. For instance, cooking your breakfast on the stovetop or oven requires more care and attention—not to mention it typically invites you to sit down and enjoy your meal at a leisurely pace.
“A well-rounded breakfast will encourage you to slow down, chew, and connect with your meal, which can make a big difference when you’re trying to lose weight in a sustainable way,” says Brown.
How to Build the Best Breakfast for Weight Loss
No matter which warm, whole foods you prefer most, Brown advises prioritizing protein, fiber, and healthy fats above all.
Per the dietitian, sample menus could look like:
- Eggs with sautéed greens and whole-grain toast with nut butter
- Shakshuka with a whole-grain pita
Realistically, you might lack the time or energy to cook a savory breakfast each morning, so it’s important to be flexible as needed. “Life can be unpredictable, so try not to get caught up in making any meal perfect all of the time,” Brown advises. In these cases, it could be easier to keep a few grab-and-go breakfasts handy while still aiming for balanced macros and low sugar whenever possible.
Here, Brown recommends:
- Overnight oats made with nut butter, berries, hemp hearts and cinnamon
- Greek yogurt with berries and a seed-based granola
One final tip: Even if losing weight is your goal, it can be helpful to think of what to add, instead of what to take away—even in the case of more processed breakfasts. “See what you can do to round it out more. Add a piece of fruit or a vegetable, a handful of nuts, or a piece of cheese,” Brown suggests.
Consistency also counts, so establish your morning groove and build your breakfast for satisfaction and nourishment—not restriction or perceived “perfection.”