14 Healthy Breakfast Foods That Help You Lose Weight

12. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight.

Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health (37).

Research shows that beta-glucan can balance blood sugar levels, working to prevent spikes and crashes that may drive up your appetite (38).

One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite (39, 40).

Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.

SUMMARY

Oatmeal is low in calories but high in fiber and protein, which may help increase weight loss. It also contains beta-glucan, which can decrease both blood sugar and appetite.

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