What to eat for breakfast to lose weight

The old saying that breakfast is the most important meal of the day is often debated by health experts, but research supports eating a well-balanced breakfast. And what you eat at breakfast can affect your entire day.

"Breakfast eaters get two main benefits—increased energy and reduced cravings," says Lainey Younkin, M.S., RD, LDN, weight loss dietitian at Lainey Younkin Nutrition.

Skipping breakfast might have some negative health consequences.

What to eat in the morning for breakfast

A 2021 review in Nutrients suggests that passing over breakfast is associated with a higher risk of being overweight and a lower quality of nutrition overall.

But not all breakfasts are created equal—the quality of your breakfast matters.

For example, a 2018 review in Nutrients suggests that more nutritionally balanced breakfasts are linked to people with better cardiovascular and metabolic health.

"A healthy breakfast should include high-fiber carbohydrates, protein and healthy fat," notes Younkin.

"Carbohydrates are your body's main energy source, but choosing ones

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