14 Healthy Breakfast Foods That Help You Lose Weight

2. Wheat Germ

Wheat germ is a component of the wheat kernel that contains a concentrated amount of vitamins and minerals, including manganese, thiamine and selenium.

It’s also high in fiber, boasting nearly 4 grams of fiber in each 1-ounce (28-gram) serving (4).

Studies show that increasing your fiber intake from cereal grains may benefit weight loss.

In one study, eating a high-fiber cereal was effective at reducing appetite and food intake, as well as helping stabilize blood sugar after a meal (5).

Another study followed over 27,000 men for a period of eight years and found that a higher intake of cereal fiber was associated with a lower risk of weight gain (6).

Try using wheat germ as a topping for oatmeal, smoothies or yogurt bowls to add a bit of crunch and some extra fiber to your breakfast.

SUMMARY

Wheat germ is high in fiber. Studies show that cereal fiber may help reduce appetite, decrease your risk of weight gain and keep blood sugar levels stable.

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