11. Chia Seeds
Tiny but powerful, chia seeds are an excellent breakfast supplement.
They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer (33).
They’re also rich in protein, which can slow the emptying of your stomach and reduce levels of ghrelin, the hormone responsible for stimulating hunger (34).
One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels (35).
Another 12-week study in 19 people showed that 35 grams of chia flour daily significantly reduced body weight and waist circumference (36).
Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar.
Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries.
Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.
High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels.