People who never gain weight eat this food for breakfast

People who never gain weight eat this food for breakfast

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Registered dietitians break down exactly what’s so great about this delicious, easy-to-access food.

We’ve all heard the old saying that breakfast is the most important meal of the day. While its claim to the top spot in the nutrition 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 health, and fitness generally.

So it’s wise to think carefully about the foods 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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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 that contains protein—and a specific type of yogurt called skyr can be a particularly wise choice.

Why protein is such an important part of breakfast

First things first: Why is protein so important at breakfast? Samantha Cassetti, MS, RD, nutrition and health expert and co-author of Sugar shock says: “One study found that spreading your protein throughout the day — including getting enough protein at breakfast — led to a greater drop in BMI and belly fat than eating most of your protein at dinner.

Cassetti says there are several reasons why protein is especially beneficial at the start of the day. “When you sleep, your body breaks down muscle tissue, and if you don’t eat enough protein at breakfast, you miss the chance to repair your muscles, which can cause your metabolism to slow down 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.”

She adds that because protein is more filling than fat or carbohydrates, eating protein-packed foods 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 variety that’s packed with protein—even surpassing the typical protein content of Greek yogurt. This protein-rich wonder is called skyr, a traditional creamy yogurt that originated in Iceland.

“Eating about 20 to 30 grams of protein per breakfast and ¾ cup is helpful Siggi’s Plain Yogurt helps you hit that mark with 19 grams of protein,” Cassetti explains. “This is my favorite way to get protein in the morningwhether paired with fruit and nuts, stirred into oatmeal or spread on toast.”

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

Cassetti says he recommends (and works with) Siggi’s yogurt because of the brand’s integrity in this area. “A sugar diet can be limiting variety your gut microbes and impairs your sleep—both of which can hinder your efforts to manage your weight,” she says. “So I’m very careful about the flavored yogurt I eat. I partner with Siggi’s because it’s the only leading protein yogurt brand that has no alternative sweeteners and little added sugar, no matter which flavor you choose. This is the only brand of flavored yogurt I will keep at home.

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Other great breakfast options for healthy weight management

Proteins and vegetables

Dawn Jackson Blatner, RDN, CSSD, is 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 of the the recipes she suggested or create your own combinations.


“At 190 calories per ¼-cup serving, it may surprise you that walnuts are one of the best foods to add to your breakfast to help prevent weight gain,” says Cassetti, citing study which 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 go well with other healthy breakfast foods, and given their unique nutritional composition and health benefits, they’re a great addition to your morning routine,” says Cassetti. “Try adding them to oatmeal or use them on whole-grain or grain-free waffles and pancakes. I keep a container of toasted walnuts in the fridge and add them to all my breakfast dishes, including fruit on the side of scrambled eggs. If you are storing them for more than a month, store the walnuts in the freezer.


Cassetti notes that eggs are a relatively inexpensive, versatile and easy-to-prepare breakfast option that’s a good source of protein and other nutrients — although people with certain health conditions like diabetes or high cholesterol may need to limit their daily consumption of eggs. If you’re short on time and looking for something quick and easy, try an option like Nellie’s Free Range Hard Boiled Eggs which you can enjoy on the go.

Foods high in fiber

In addition to being good for your digestive system, fiber tends to keep you feeling full longer than higher-calorie options. Try making a delicious smoothie full of leafy greens or enjoy a whole grain cereal like Bob’s Red Mill Country style muesli or whole grain bread such as Ezekiel 4:9 The food of life from sprouted grains.

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