People who never gain weight eat this food for breakfast

Registered dietitians explain exactly what’s in this delicious, readily available food.

We’ve all heard the old adage about breakfast being the most important meal of the day. While its claim to first place in the meal hierarchy may be debatable, the fact is that what you eat (or don’t eat) for breakfast can have a big impact on your weight and your health and fitness in general.

Therefore, it is wise to think carefully about the food you choose for that first meal of the day. This is especially true if you’re trying to get in better shape or avoid gaining weight.

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Related: People who never gain weight avoid this food, according to nutritionists

The only food that can help you avoid gaining weight

Experts agree that the only type of breakfast food that can support your health and help you avoid weight gain is anything with protein—and a special type of yogurt called skyr can be a particularly wise choice.

Why proteins are such an important part of breakfast

First things first: Why is protein so important for breakfast? Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author Sugar shock says: “One study found that distributing protein throughout the day—including adequate protein intake at breakfast—resulted in greater reductions in BMI and abdominal fat compared to consuming most protein at dinner.”

Cassetty says there are several reasons why protein is especially beneficial at the start of the day. “While you sleep, your body breaks down muscle tissue, and if you don’t eat enough protein for breakfast, you miss the opportunity to rebuild muscle, which can result in a slower metabolism over time. That’s because protein is needed to maintain muscle mass, and muscle is the most energy-demanding tissue in your body, so the more muscle mass you have, the more calories you burn, even at rest.”

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He adds that because protein is more filling than fat or carbohydrates, eating protein-rich meals can help you feel fuller longer, which can help you eat less throughout the day.

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Why you should try skyr yogurt

Yogurt may offer valuable health benefits, but there’s one type that’s packed with protein—even exceeding the typical protein content of Greek yogurt. This protein-packed miracle is called skyr, a traditional creamy yogurt that originates from Iceland.

“It is useful to eat about 20 to 30 grams of protein for breakfast and ¾ cup Siggi’s plain skyr yogurt helps you reach that limit with 19 grams of protein,” explains Cassetty. “This is my favorite way to get protein morningwhether paired with fruit and nuts, mixed into oatmeal or spread on toast.”

While yogurt can have significant benefits for gut healthin addition to providing protein and other nutrients, the disadvantage is the sugar content, which can often be high.

Cassetty says he recommends (and works with) Siggi’s yogurt because of the brand’s conscientiousness in this area. “A diet high in sugar can be limiting diversity gut microbes and disrupt your sleep—both of which can interfere with your efforts to manage your weight,” she says. “So I’m very particular about the flavored yogurt I eat. I partner with Siggi’s because it’s the only leading brand of protein-rich yogurt that has no alternative sweeteners and a small amount of added sugar, no matter which flavor you choose. It’s the only brand of flavored yogurt I’ll keep at home.”

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Other great breakfast options for healthy weight management

Proteins and greens

Dawn Jackson Blatner, RDN, CSSD, he’s a big fan of the “Protein + Greens” strategy, which (as you’ve probably guessed) involves combining high-protein foods with leafy green vegetables. You can choose from some her suggested recipes or create your own combinations.

Walnuts

“At 190 calories per ¼-cup serving, it might surprise you that walnuts are one of the best breakfast foods for preventing weight gain,” Cassetty says, citing study who found that even a relatively small increase in daily walnut consumption was associated with a lower risk of obesity. She notes that walnuts are rich in healthy fats, with 13 grams of polyunsaturated fat per ounce.

“Walnuts pair well with other healthy breakfast foods, and with their unique nutritional composition and health benefits, they’re a great addition to your morning routine,” says Cassetty. “Try adding them to oatmeal, or use them over whole-grain or grain-free waffles and pancakes. I keep a bowl of toasted walnuts in the fridge and add them to all breakfast meals, including fruit with scrambled eggs. If you keep them for longer than a month, store the nuts in the freezer.”

eggs

Cassetty notes that eggs are a relatively inexpensive, versatile and easy breakfast option that’s a good source of protein and other nutrients—though people with certain health conditions like diabetes or high cholesterol may need to limit their daily egg consumption. If you don’t have time and are looking for something quick and easy, try an option like Nellie Free Range Hard Boiled Eggs which you can enjoy on the go.

Food rich in fiber

In addition to being good for your digestive system, fiber makes you feel fuller for longer than high-calorie options. Try making a delicious smoothie packed with leafy greens or enjoy a whole grain cereal like Bob’s Red Mill Muesli in the old country style or whole grain bread like Food for life Ezekiel 4:9 Bread from sprouted grains.

Next, find out the most common exercise mistake people make when trying to lose weight.

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