10 Science-Backed Breakfast Rules for Shedding Pounds

Choose Savory over Sweet

Many popular breakfast foods like oatmeal with honey or fruit smoothies may seem healthy, but the sugar content can cause cravings later in the day. Registered dietitian Samantha Presicci recommends opting for more savory morning meals. "Think eggs with avocado or a veggie hash with sausage. Having protein and healthy fats first thing helps keep blood sugar stable and avoid that energy crash."

Pack in the Protein

Aim for at least 20 grams of protein at breakfast. "Protein is the most satiating macronutrient and signals your brain that you're full," Presicci explains. Getting adequate protein also preserves muscle mass, which is key for a healthy metabolism. Easy high-protein breakfast options include eggs, Greek yogurt, nuts, and seeds.

Complement Carbs with Fat, Protein and Fiber

While carbohydrates provide essential morning energy, Abbey Sharp, RD recommends pairing them with other macronutrients and fiber for increased satiety. "That could mean adding avocado and an egg to toast or Greek yogurt and nuts to a bowl of berries." Ideally, your breakfast will contain all three along with some fiber.

Sprinkle on Seeds

An easy way to boost the staying power of your breakfast is adding a spoonful of nutrient-dense seeds like flax, chia or hemp hearts. "These easily increase the satiety factor with added protein, fiber and heart-healthy omega-3 fats," notes Sharp. Blend them into smoothies, stir into oatmeal or yogurt, or sprinkle on top of toast.

Fill Up on High-Volume Foods

Registered dietitian McKenzie Flinchum advises incorporating foods that have a high volume compared to their calorie content. "Fresh fruits, vegetables, boiled potatoes and cooked whole grains will fill you up for fewer calories, helping you stick to your goals. The extra fiber and water content helps these foods take up more space in your stomach."

Simplify Your Sips

While a fancy coffee drink can be an enjoyable treat, the added sugars, creamers and oils can really sabotage your weight loss efforts. Annie Reed, RD suggests keeping things simple. "Try drinking your coffee black or with just a splash of milk. It may take some adjusting but you'll save a lot of empty calories." When making smoothies, use water or milk as a base and get your sweet fix from whole fruits instead of juices or added sugars.

Prep Ahead for Busy Mornings

Cooking a balanced breakfast from scratch every day isn't always realistic. Having ready-made options on hand sets you up for success. "Overnight oats, baked oatmeal and egg cups can all be made in advance then quickly reheated," says Sharp. "Making a nutritious breakfast so easy and accessible helps you avoid the drive-thru or vending machine when time is tight."

Sit Down and Savor

We're often rushed in the mornings, but whenever possible, take a few minutes to sit and mindfully enjoy your breakfast. "Seeing your food on a plate in front of you and consciously experiencing it engages your senses and helps with feelings of satisfaction," Flinchum explains. "It's very easy to overeat if you're distracted, so focusing on your food and savoring it makes your meal much more fulfilling."

Eat Slowly and Purposefully

Another important component of mindful eating is taking your time. Registered dietitian Regina Gill recommends aiming for meals to last about 30 minutes for maximum enjoyment and satiety. "Of course a leisurely breakfast isn't always doable, but even extending your meal by 5-10 minutes and pausing between bites can make a difference in how satisfied you feel afterwards."

Keep a Food-Mood Journal

If you find yourself plagued by cravings or low energy at certain times of the day, your breakfast may be to blame. Kim Arnold, RD had a client keep a journal of his morning meals, hunger levels and cravings. "He realized on the days he had a yogurt parfait, he was ravenous and snacking uncontrollably by late afternoon. But when he had savory oatmeal, the intense hunger didn't hit. Switching to a more balanced breakfast ended up saving him hundreds of calories later in the day." Keep a log of your food intake and mood with an app like MyFitnessPal to spot patterns and make tweaks to stay on track with your goals.