The Best Diet Breakfasts

Breakfast really is the most important meal of the day when it comes to dieting. A healthy, satisfying breakfast can help to prevent mid-morning or lunchtime binges. Breakfast also helps rev your metabolism and provides energy for morning activity. In the ongoing research study of more than 5,000 people who have lost and maintained an average weight loss of 66 lbs. known as the National Weight Control Registry, 78 percent of the participants report eating breakfast daily as an essential strategy in their success. The best kinds of breakfasts are low in sodium, sugar and saturated and trans fats. 

Oatmeal
Oatmeal is a quick, hearty morning option. Choose steel cut or old-fashioned versions over instant packages that are often sweetened with manufacturer-added sugars. It is high in fiber to help you feel full, and low in calories. It also can serve as a vehicle for other nutrients---such as antioxidants in berries, calcium and protein in low-fat milk and omega-3 fatty acids in walnuts. A drizzle of honey or molasses can add sweetness, if you need it. A serving of steel-cut oatmeal cooked with 1/2 cup skim milk, 2 tablespoons walnuts, and 1 tablespoon molasses equals 334 calories.

Ready-to-Eat Cereal

A bowl of ready-to-eat cereal and low-fat milk makes an easy and perfect diet food. Researchers from Provident Clinical Research in Illinois reported in a February 2010 issue of the "Journal of the American Dietetic Association" that participants who ate two servings of a ready-to-eat oat cereal daily as part of a low calorie diet for 12 weeks experienced improvements in cholesterol levels and waist size greater than participants eating the same portions of low fiber foods. Choose a cereal high in fiber and low in added sugars containing about 150 calories per serving to support your diet. Have it with fat-free milk and fresh fruit.

Eggs

Eggs are not a dieter's enemy. In fact, an egg breakfast enhances weight loss as suggested by the title of a study performed at St. Louis University and published in the "International Journal of Obesity" October 2008. When participants were fed a bagel breakfast or an egg breakfast containing identical calories, the egg group experienced a 61 percent greater reduction in body mass index, a 16 percent greater reduction in body fat and a 34 percent greater reduction in waist circumference after just eight weeks. Go for two eggs scrambled with a few egg whites for about 200 calories. Add a slice of whole wheat toast for another 100 calories.

Protein-Rich

Eat a serving of protein with your breakfast to enhance weight loss. "The International Journal of Obesity" in July 2010 published a study demonstrating that a breakfast rich in protein helped to reduce participants' appetites and overall daily calorie intake. Choose proteins low in saturated fat to minimize calorie intake and negative health effects. "Ladies Home Journal" suggests a smoked salmon sandwich composed of a whole grain bagel with a 2 oz serving of smoked salmon, two tablespoons low-fat cream cheese and two tomato slices to total 321 calories and 21g of protein. Low-fat cottage cheese mixed with chopped apple or non-fat Greek yogurt with blueberries and a drizzle of agave nectar are other high protein options. Low-sodium turkey bacon or ground turkey "sausage" made with extra lean meat, fennel seeds, oregano and garlic can be eaten alongside a bowl of oatmeal.