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Benefits
Water intake
How to
Takeaway
During a 24-hour fast, you can only consume calorie-free beverages. When the 24-
hour period is over, you can resume your normal intake of food until the next fast.
In addition to weight loss, intermittent fasting can have a positive effect on your
metabolism, boost cardiovascular health, and more. It’s safe to use this approach
once or twice a week to achieve your desired results.
Although this technique may seem easier than cutting back on daily calories, you
may find yourself quite “hangry” on fasting days. It can also cause severe side
effects or complications in people with certain health conditions.
You should always talk to your doctor before going on a fast. They can advise you
on your individual benefits and risks. Keep reading to learn more.
During the first eight hours, your body will continue to digest your last intake of
food. Your body will use stored glucose as energy and continue to function as
though you’ll be eating again soon.
After eight hours without eating, your body will begin to use stored fats for energy.
Your body will continue to use stored fat to create energy throughout the
remainder of your 24-hour fast.
Fasts that last longer than 24 hours may lead to your body to start converting stored
proteins into energy.
Fasting one or two days a week may be a way for you to consume fewer calories
over time. You may find this easier to do than cutting back a certain number of
calories every day. The energy restriction from a 24-hour fast may also
benefit your metabolism, helping in weight loss.
Regular intermittent fasting may help improve how your body breaks
down cholesterolTrusted Source and sugar. These changes to your metabolism may
help reduce your risk of developing conditions like diabetes and cardiovascular
disease.
Other benefits
reduce inflammation
reduce your risk of certain cancers
reduce your risk of neurological conditions
like Alzheimer’s and Parkinson’s disease
HEALTHLINE RESOURCES
Always talk to your doctor before going on a fast to help reduce your risk for any
unforeseen health consequences. This is particularly important if you have
underlying health conditions.
Fasting more than twice per week may increase your risk for heart
arrhythmias and hypoglycemia.
Keep in mind that more research is needed to fully assess the potential benefits and
risks of intermittent fasting. Exercising regularly and eating a balanced diet are
proven methods to living a healthier lifestyle and maintaining your weight.
You should drink water as you feel thirsty throughout the day. This amount varies
from person to person and depends on your activity level as well.
One older guideline says that, on average, men should drink around 15 1/2 glasses
of water and women should drink around 11 1/2 glasses of water per day.
Ultimately, your thirst should be your guide when it comes to water intake.
Foods high in fiber will help your body feel full long after eating. Fruits and
vegetables contain water, giving you more hydration.
Drink water and other calorie-free beverages during the fast, but keep in mind that
beverages with caffeine may cause you to lose more water. Drink an additional cup
of water for every caffeinated beverage to help balance your intake.
Continue to eat healthy after your fast is over and avoid overeating when it’s time
to eat again. You may want to have a small snack or eat a light meal when your
fast ends to help you ease back into your regular eating routine.
11 sourcescollapsed
FEEDBACK:
Although the content and timing of the meal will vary based on personal
preference, people following an OMAD diet typically restrict their calorie intake to
a single meal or a short window of time.
How it works
There are many types of intermittent fasting practices and multiple ways to
implement OMAD.
Examples include having just one meal and fasting for the rest of the day or having
one meal and eating limited amounts of food during fasting periods.
This type of diet creates a calorie deficit, which can lead to weight loss.
Most people following OMAD choose to only consume dinner, although others
choose breakfast or lunch as their one meal. Some versions of this eating pattern
allow a snack or two in addition to the one meal.
Weight loss
In order to lose weight, you must create an energy deficit.
You can do this by either increasing the number of calories you burn or reducing
your calorie intake. Calorie restriction, no matter how you achieve it, will lead to
fat loss.
People using the OMAD method are likely to lose weight simply because they’re
taking in fewer overall calories than they normally would during a regular pattern
of eating.
For example, a study in healthy adults found that restricting calorie intake to a 4-
hour time period in the evening led to significantly greater body fat loss than when
eating three separate meals throughout the day (2Trusted Source).
Research has also shown that intermittent fasting, including extended fasting
periods like OMAD, is likely to result in weight loss.
The study also showed that an overnight fast of 18 or more hours was associated
with decreased body weight, compared to shorter fasting windows (4Trusted
Source).
However, these weight loss benefits are related to intermittent fasting in general,
and not just the OMAD.
Plus, extreme methods of fasting, such as OMAD, may have side effects that
people need to consider, such as increased hunger and problematic metabolic
changes (5Trusted Source).
HEALTHLINE RESOURCES
Benefits
In addition to weight loss, research has linked fasting to a number of other health
benefits. For example, fasting may help reduce blood sugar and certain heart
disease risk factors, including LDL “bad” cholesterol (6Trusted Source, 7Trusted
Source).
Additionally, fasting may offer unique benefits for the health of the nervous
system. It may slow neurodegeneration and promote longevity, according to
animal research (8Trusted Source, 9Trusted Source).
However, although these potential benefits are promising, it’s important to note
that these benefits are associated with fasting in general and not OMAD
specifically.
In fact, some research shows that the OMAD pattern may be more detrimental to
health than other, less restrictive fasting methods (2Trusted Source, 10Trusted
Source, 11Trusted Source).
Downsides
Although research has associated fasting and calorie restriction with a variety of
health benefits, some evidence suggests that restricting too much — which can
include only consuming one meal a day — may do more harm than good.
For example, studies suggest that this extreme restriction may lead to increased
total and LDL “bad” cholesterol and higher blood pressure levels compared to
normal eating patterns or less extreme fasting methods (2Trusted Source).
Other studies have shown that eating one meal per day may increase fasting blood
sugar levels, delay the body’s response to insulin, and increase levels of the
appetite-stimulating hormone ghrelin, compared to eating 3 meals per day.
What’s more, restricting calories to one meal a day may increase the chances
of hypoglycemia, or low blood sugar, especially in those with type 2
diabetes (11Trusted Source).
In addition to these potential adverse effects, eating one meal a day can lead to
symptoms including (12Trusted Source):
nausea
dizziness
irritability
low energy
constipation
The OMAD diet is also not appropriate for many groups of people, including those
who are pregnant or breastfeeding, children and teens, older adults, and people
with eating disorders.
Limiting intake to one meal per day can also lead to disordered eating tendencies,
impact a person’s social life, and be extremely difficult for most people to stick to.
What’s more, it can be very difficult to take in enough nutrients in one meal. This
can lead to nutrient deficiencies, which can negatively affect your health and can
lead to serious risks.
Lastly, some people following the OMAD dietary pattern will binge on highly
processed, calorie-dense foods, like fast food, pizza, doughnuts, and ice cream,
during their one meal.
While these foods can fit into a balanced lifestyle, exclusively eating foods high in
added sugar and other unhealthful ingredients will negatively affect your health in
the long run.
Overall, although there are benefits related to fasting and calorie restriction,
research has shown that consuming 2 or 3 meals per day is likely a better option
for overall health than eating one meal a day (5Trusted Source).
Although most health professionals would not recommend eating only one meal a
day, if you do choose this eating pattern, it’s essential to ensure that you’re
consuming a variety of nutritious foods, including:
fruits, such as berries, citrus fruits, and bananas
vegetables, such as kale, broccoli, cauliflower, asparagus and peppers
starchy vegetables and grains, such as sweet potatoes, butternut squash,
oats, quinoa, and barley
healthful fats, such as avocados, olive oil, and unsweetened coconut
legumes, such as peas, chickpeas, lentils, and black beans
seeds, nuts, and nut butters, such as cashews, macadamia nuts, almonds,
and pumpkin seeds
dairy and plant-based alternative products, unsweetened yogurt, coconut
milk, and cashew milk
protein sources, such as chicken, fish, tofu, and eggs
fast food
sugary baked goods
white bread
sugary cereals
soda
chips
These foods offer little nutritional value, and eating them too often can lead to
weight gain and increased disease risk (13Trusted Source).
During fasting windows, the OMAD diet requires people to keep calorie intake to a
minimum.
In the strict OMAD diet, this means complete restriction of calories. You can still
enjoy water and other noncaloric beverages in fasting periods.
Others choose to eat low calorie, high protein snacks during the day, like:
egg whites
chicken
tuna
Again, most healthcare providers do not recommend eating just one meal a day, as
it can be detrimental to overall health.
Sample menu
Eating one meal a day is unlikely to give you the calories and nutrients your body
needs to thrive unless carefully planned. Choosing to eat within a longer time
period may help you increase your nutrient intake.
If you do choose to try out eating one meal a day, you probably shouldn’t do it 7
days a week.
Most people follow the OMAD pattern a few days a week, cycling it in with a
normal dietary pattern or a less restrictive intermittent fasting regimen, like the
16/8 method.
If eating one meal a day, try to make meals as nutrient-dense as possible. These
meals should deliver at least 1,200 calories, which can be difficult for some to
ingest over a normal meal window.
If you struggle to take in enough calories in one meal, consider increasing your
eating window by an hour or so and splitting your meal into two smaller meals.
This can help you get enough nutrients and calories without becoming overly full.
Here are some nutritionally complete meal ideas that are likely to exceed 1,200
calories, as long as portion sizes are large enough:
Baked chicken with mashed sweet potato topped with butter and roasted
broccoli with olive oil, followed by full fat Greek yogurt topped with
berries, nuts, seeds, and honey.
Grilled salmon topped with guacamole, brown rice and black bean salad,
and roasted plantains, followed by fruit served with nut butter, hemp
seeds, and coconut flakes.
Egg omelette with goat cheese, avocado, and grilled vegetables cooked in
coconut oil, crispy baked potato wedges, followed by a side of fruit dipped
in dark chocolate and whipped cream.
As you can see, each meal should account for all food groups and include:
carbohydrates
fats
proteins
In a day, eating 1,200 calories is a general minimum. Most adults need much more
than that to maintain their weight.
Keep in mind that this way of eating is much more difficult for those following
specific dietary patterns, like vegan diets or low fat diets, due to the number of
calories that must fit into a single meal.
Overall, trying to cram all of your calorie needs into one meal is not necessary no
matter what your health goal is. This dietary pattern is also not sustainable or
practical for most people.
Bottom line
Eating one meal a day may be a popular way to lose weight, but it’s likely not a
good idea for overall health.
Although fasting in general — including prolonged fasting — may benefit health
in a number of ways, people can reach the same health benefits using much more
sustainable methods.
Most healthcare providers advise against OMAD dietary patterns due to their
extreme nature.
People can encourage better overall health through more sustainable methods.
FEEDBACK:
READ MORE
Intermittent fasting is safe for most people. However, studies have shown that
intermittent fasting has some minor side effects. Here are 9 of them.
READ MORE
Authority Nutrition
Apr. 23, 2016 09:59AM ESTFOOD
Despite what you may have heard, eating breakfast isn't necessary for
everyone. In fact, skipping breakfast may be better than eating many
unhealthy breakfast foods.
You can read about the worst breakfast foods here: 10 Worst Foods to Eat in
the Morning. However, eating the right foods can give you energy and prevent
you from eating too much during the rest of the day.
Chia seeds are high in fiber and packed with antioxidants that may reduce
inflammation and decrease disease risk. Photo credit: Giulianna Gadelha /
Flickr
Here are the 12 best foods you can eat in the morning.
1. Eggs
In one study, men ate either eggs or a bagel for breakfast. They felt more
satisfied after the eggs and took in fewer calories during the rest of the day
(3).
Eggs are also one of the best sources of choline, a nutrient that's very
important for brain and liver health (6).
Eggs are also very versatile. For example, hard-boiled eggs make a great
portable breakfast that can be prepared ahead of time.
Bottom Line: Eggs are high in protein and several important nutrients. They
also promote fullness and help you eat fewer calories.
2. Greek Yogurt
It is made by straining whey and other liquid from the curds, which produces a
creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic
effect than fat or carbs (9, 10).
The term “thermic effect" refers to the increase in metabolic rate that occurs
after eating.
Yogurt and other dairy products can also help with weight control, because
they increase levels of hormones that promote fullness, including PYY and
GLP-1 (9, 11).
Try topping Greek yogurt with berries or chopped fruit in order to increase the
meal's vitamin, mineral and fiber content.
Bottom Line: Greek yogurt is high in protein, helps reduce appetite and may
aid with weight loss. Certain types also contain beneficial probiotics.
3. Coffee
It's high in caffeine, which has been shown to improve mood, alertness and
mental performance.
This is roughly 0.3 to 4 cups of coffee per day, depending on how strong it is
(17).
Caffeine has also been shown to increase metabolic rate and fat burning. In
one study, 100 mg of caffeine per day helped people burn an extra 79–150
calories over a 24-hour period (18, 19).
The healthiest way to consume coffee is plain or with small amounts of heavy
cream.
Bottom Line: Having a cup of coffee is a great way to start your day. The
caffeine in it may improve mood, mental performance and metabolism.
4. Oatmeal
It's made from ground oats, which contain a unique fiber called beta-glucan.
This fiber has many impressive health benefits, including reduced cholesterol
(25, 26).
Oats are also rich in antioxidants, which protect their fatty acids from
becoming rancid. These antioxidants may also help protect heart health and
decrease blood pressure (30, 31, 32).
One cup of cooked oatmeal contains about 6 grams of protein, which won't
provide the benefits of a higher-protein breakfast. Oatmeal made from steel-
cut oats provides about twice as much protein.
To boost the protein content of an oatmeal breakfast, prepare it
with milk instead of water or serve it with a side of eggs or a piece of cheese.
5. Chia Seeds
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams
of fiber per serving.
In a small study, people with diabetes who ate chia seeds for 12 weeks
experienced reduced hunger, along with improvements in blood sugar and
blood pressure (36).
Chia seeds are also high in antioxidants, which protect your cells from
unstable molecules called free radicals, that are produced during metabolism
(37, 38, 39).
However, one serving of chia seeds provides about 4 grams of protein, which
is too low for breakfast.
Here is a recipe for chia pudding that contains more than 25 grams of protein.
Ingredients:
Directions:
Combine all ingredients in a bowl and mix well. Cover bowl and leave in
refrigerator for at least one hour.
Bottom Line: Chia seeds are high in fiber and packed with antioxidants that
may reduce inflammation and decrease disease risk.
Read page 1
6. Berries
They're lower in sugar than most fruits, yet higher in fiber. In fact, raspberries
and blackberries each provide an impressive 8 grams of fiber per cup.
What's more, one cup of berries contains only 50–85 calories, depending on
the type.
Berries also contain antioxidants called anthocyanins, which protect your heart
and may help you age better (41, 42).
A good way to add berries to your breakfast is to eat them with Greek yogurt
or cottage cheese.
Bottom Line: Berries are high in fiber and low in calories. They're also rich in
antioxidants that may decrease the risk of disease.
7. Nuts
They're a great addition to breakfast because they are filling and help
prevent weight gain (47, 48).
Even though nuts are high in calories, studies suggest you do not absorb all of
the fat in them.
In fact, your body only absorbs about 129 calories from a 28-gram (1-ounce)
serving of almonds (49, 50, 51).
This may be true for some other nuts as well, although at this time only
almonds have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors,
reduce insulin resistance and decrease inflammation
(52, 53, 54, 55, 56, 57, 58).
In addition, Brazil nuts are one of the best sources of selenium. In fact, just
two Brazil nuts provide more than 100 percent of the recommended daily
intake of selenium (59).
Nuts are also beneficial for people with diabetes. In one study, replacing a
portion of carbs with 2 ounces of nuts led to reduced blood sugar and
cholesterol levels (60).
We include products we think are useful for our readers. If you buy through links on this page, we may
earn a small commission. Here’s our process.
Despite what you may have heard, eating breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you energy and prevent
you from eating too much during the rest of the day.
Here are the 12 best foods you can eat in the morning.
1. Eggs
Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness,
reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer
calories during the rest of the day than those who consumed a bagel (3Trusted
Source).
We include products we think are useful for our readers. If you buy through links on this page, we may
earn a small commission. Here’s our process.
Despite what you may have heard, eating breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you energy and prevent
you from eating too much during the rest of the day.
Here are the 12 best foods you can eat in the morning.
1. Eggs
Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness,
reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer
calories during the rest of the day than those who consumed a bagel (3Trusted
Source).
Eggs are also one of the best sources of choline, a very important nutrient for brain
and liver health (6Trusted Source).
Though high in cholesterol, eggs don’t raise cholesterol levels in most people.
In fact, eating whole eggs may reduce heart disease risk by modifying the shape of
“bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin
sensitivity (7Trusted Source, 8Trusted Source).
Eggs are also very versatile. For example, hard-boiled eggs make a great portable
breakfast that can be prepared ahead of time.
SUMMARY
Eggs are high in protein and several important nutrients. They also promote
fullness and help you eat fewer calories.
2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a
creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic
effect than fat or carbs (10Trusted Source, 11Trusted Source).
The term thermic effect refers to the increase in metabolic rate that occurs after
eating.
Yogurt and other dairy products can also help with weight control because they
increase levels of hormones that promote fullness, including PYY and GLP-1
(10Trusted Source, 12Trusted Source).
To make sure your yogurt contains probiotics, look for the phrase contains live and
active cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to increase your meal’s
vitamin, mineral and fiber content.
SUMMARY
Greek yogurt is high in protein, helps reduce appetite and may aid weight loss.
Certain types also contain beneficial probiotics.
3. Coffee
Coffee is an amazing beverage to start your day.
It’s high in caffeine, which has been shown to improve mood, alertness and mental
performance.
An analysis of 41 studies found the most effective dose to be 38–400 mg per day to
maximize the benefits of caffeine while reducing side effects (18).
This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength
(18).
Caffeine has also been shown to increase metabolic rate and fat burning. In one
study, 100 mg of caffeine per day helped people burn an extra 79–150 calories
over a 24-hour period (19, 20Trusted Source).
SUMMARY
Having a cup of coffee is a great way to start your day. The caffeine in it may
improve mood, mental performance and metabolism.
4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique fiber called oat beta-glucan.
This fiber has many impressive health benefits, including reduced cholesterol
(26Trusted Source, 27Trusted Source).
What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness.
One study found that it increased levels of the fullness hormone PYY and that
higher doses had the greatest effect (28Trusted Source, 29Trusted
Source, 30Trusted Source).
Oats are also rich in antioxidants, which protect their fatty acids from becoming
rancid. These antioxidants may also benefit heart health and decrease blood
pressure (31, 32Trusted Source, 33Trusted Source).
Though oats don’t contain gluten, they’re often processed in the same facilities as
gluten-containing grains. Researchers have found that most oats are indeed
contaminated with other grains, especially barley (34Trusted Source).
Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6
grams of protein, which won’t provide the benefits of a higher-protein breakfast
(35).
To boost the protein content of an oatmeal breakfast, prepare it with milk instead
of water or serve it with a side of eggs or a piece of cheese.
SUMMARY
In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of
fiber per serving (36).
What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs
water, increasing the volume of food moving through your digestive tract and
helping you feel full and satisfied (37, 38Trusted Source, 39Trusted Source).
In a small, 12-week study, people with diabetes who ate chia seeds experienced
reduced hunger, along with improvements in blood sugar and blood pressure
(39Trusted Source).
Chia seeds are also high in antioxidants, which protect your cells from unstable
molecules called free radicals that are produced during metabolism (40Trusted
Source, 41, 42Trusted Source).
In another study of people with diabetes, chia seeds decreased the inflammatory
marker CRP by 40%. Elevated CRP is a major risk factor for heart disease
(43Trusted Source).
However, one serving of chia seeds provides only about 4 grams of protein, which
may not be optimal for breakfast (36).
Here is a recipe for chia pudding that contains more than 25 grams of protein.
Ingredients:
Directions:
SUMMARY
Chia seeds are high in fiber and packed with antioxidants that may reduce
inflammation and decrease disease risk.
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6. Berries
Berries are delicious and packed with antioxidants.
What’s more, one cup of berries contains only 50–85 calories depending on the
type.
Berries also pack antioxidants called anthocyanins, which protect your heart and
may help you age better (46Trusted Source, 47Trusted Source).
A good way to add berries to your breakfast is to eat them with Greek yogurt or
cottage cheese.
SUMMARY
Berries are high in fiber and low in calories. They’re also rich in antioxidants that
may decrease your risk of disease.
7. Nuts
Nuts are tasty, satisfying and nutritious.
They’re a great addition to your breakfast, as they’re filling and help prevent
weight gain (52Trusted Source, 53Trusted Source).
Even though nuts are high in calories, studies suggest you don’t absorb all the fat
in them.
In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving
of almonds (54Trusted Source, 55Trusted Source, 56Trusted Source).
This may be true for some other nuts as well, though at this time only almonds
have been tested.
Furthermore, nuts have been shown to improve heart disease risk factors, reduce
insulin resistance and decrease inflammation (57Trusted Source, 58Trusted
Source, 59Trusted Source, 60Trusted Source, 61Trusted Source, 62Trusted
Source, 63Trusted Source).
What’s more, Brazil nuts are one of the best sources of selenium — just two Brazil
nuts provide more than 100% of the recommended daily intake (64Trusted
Source).
Nuts are also beneficial for people with diabetes. In one study, replacing a portion
of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and
cholesterol levels (65Trusted Source).
SUMMARY
Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and
improve blood sugar control.
8. Green Tea
Green tea is one of the healthiest beverages on the planet.
Green tea provides only 35–70 mg of caffeine per cup, which is about half the
amount in coffee.
Green tea may be especially helpful against diabetes. A review of 17 studies found
that green tea drinkers had reductions in blood sugar and insulin levels (66Trusted
Source).
It also contains an antioxidant known as EGCG, which may protect your brain,
nervous system and heart from damage (67Trusted Source, 68Trusted
Source, 69Trusted Source, 70Trusted Source).
SUMMARY
Green tea has many health benefits. It contains an antioxidant called EGCG, which
benefits your brain and nervous system.
9. Protein Shake
Another great way to start your day is with a protein shake or smoothie.
Several types of protein powder can be used, including whey, egg, soy and pea
protein.
Whey has also been studied the most and provides several health benefits.
Additionally, it seems to reduce appetite more than other forms of protein
(72Trusted Source, 73Trusted Source, 74Trusted Source).
One study comparing four high-protein meals found that the whey protein meal
reduced appetite the most and led to the lowest calorie intake at the next meal
(74Trusted Source).
In addition, whey protein can help lower blood sugar levels when consumed as part
of a carb-containing meal. It can also preserve muscle mass during weight loss and
aging (75Trusted Source, 76Trusted Source, 77Trusted Source).
SUMMARY
10. Fruit
Fruit can be a delicious part of a nourishing breakfast.
All types of fruit contain vitamins, potassium, fiber and are relatively low in
calories. One cup of chopped fruit provides about 80–130 calories, depending on
the type.
Citrus fruits are also very high in vitamin C. In fact, one large orange provides
more than 100% of the recommended daily intake for vitamin C (78).
Fruit is also very filling due to its high fiber and water contents (79Trusted
Source).
Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced
breakfast that will sustain you for hours.
SUMMARY
11. Flaxseeds
Flaxseeds are incredibly healthy.
They’re rich in viscous fiber, which helps you feel full for several hours after
eating (38Trusted Source, 39Trusted Source).
Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as
well as protect against breast cancer (80Trusted Source, 81Trusted
Source, 82Trusted Source, 83Trusted Source).
Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4
grams of fiber (84).
Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the
fiber and antioxidant content of your breakfast.
Just make sure to choose ground flaxseeds or grind them yourself, because whole
flaxseeds can’t be absorbed by your gut and will simply pass through your system.
SUMMARY
Flaxseeds are high in viscous fiber, which helps you feel full. They may also
improve insulin sensitivity and reduce blood sugar levels.
It’s high in protein, which increases metabolism, produces feelings of fullness and
decreases levels of the hunger hormone ghrelin (10Trusted Source, 11Trusted
Source, 85Trusted Source).
In fact, cottage cheese has been shown to be as filling and satisfying as eggs
(86Trusted Source).
Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may
promote weight loss (13Trusted Source).
Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.
SUMMARY
Despite what you may have been told as a child, skipping breakfast does not
necessarily have negative effects, as long as you eat a balanced diet throughout
your day.
If you do eat in the morning, make sure to start your day off right by fueling your
body with the healthy and nutrient-dense foods outlined in this article.
We include products we think are useful for our readers. If you buy through links on this page, we may
earn a small commission. Here’s our process.
Despite what you may have heard, eating breakfast isn’t necessary for everyone.
In fact, skipping breakfast may be better than eating unhealthy breakfast foods.
However, a nutritious, well-balanced breakfast can give you energy and prevent
you from eating too much during the rest of the day.
Here are the 12 best foods you can eat in the morning.
1. Eggs
Eggs are undeniably healthy and delicious.
Studies have shown that eating eggs at breakfast increases feelings of fullness,
reduces calorie intake at the next meal and helps maintain steady blood sugar and
insulin levels (1Trusted Source, 2Trusted Source, 3Trusted Source).
In one study, men who ate eggs for breakfast felt more satisfied and took in fewer
calories during the rest of the day than those who consumed a bagel (3Trusted
Source).
Eggs are also one of the best sources of choline, a very important nutrient for brain
and liver health (6Trusted Source).
Though high in cholesterol, eggs don’t raise cholesterol levels in most people.
In fact, eating whole eggs may reduce heart disease risk by modifying the shape of
“bad” LDL cholesterol, increasing “good” HDL cholesterol and improving insulin
sensitivity (7Trusted Source, 8Trusted Source).
Eggs are also very versatile. For example, hard-boiled eggs make a great portable
breakfast that can be prepared ahead of time.
SUMMARY
Eggs are high in protein and several important nutrients. They also promote
fullness and help you eat fewer calories.
2. Greek Yogurt
Greek yogurt is creamy, delicious and nourishing.
It’s made by straining whey and other liquid from milk curds, which produces a
creamier yogurt that is more concentrated in protein.
Protein has been shown to reduce feelings of hunger and has a higher thermic
effect than fat or carbs (10Trusted Source, 11Trusted Source).
The term thermic effect refers to the increase in metabolic rate that occurs after
eating.
Yogurt and other dairy products can also help with weight control because they
increase levels of hormones that promote fullness, including PYY and GLP-1
(10Trusted Source, 12Trusted Source).
To make sure your yogurt contains probiotics, look for the phrase contains live and
active cultures on the label.
Try topping Greek yogurt with berries or chopped fruit to increase your meal’s
vitamin, mineral and fiber content.
SUMMARY
Greek yogurt is high in protein, helps reduce appetite and may aid weight loss.
Certain types also contain beneficial probiotics.
3. Coffee
Coffee is an amazing beverage to start your day.
It’s high in caffeine, which has been shown to improve mood, alertness and mental
performance.
Even small amounts of caffeine can achieve these effects (16Trusted
Source, 17, 18).
An analysis of 41 studies found the most effective dose to be 38–400 mg per day to
maximize the benefits of caffeine while reducing side effects (18).
This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength
(18).
Caffeine has also been shown to increase metabolic rate and fat burning. In one
study, 100 mg of caffeine per day helped people burn an extra 79–150 calories
over a 24-hour period (19, 20Trusted Source).
SUMMARY
Having a cup of coffee is a great way to start your day. The caffeine in it may
improve mood, mental performance and metabolism.
4. Oatmeal
Oatmeal is the best breakfast choice for cereal lovers.
It’s made from ground oats, which contain a unique fiber called oat beta-glucan.
This fiber has many impressive health benefits, including reduced cholesterol
(26Trusted Source, 27Trusted Source).
What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness.
One study found that it increased levels of the fullness hormone PYY and that
higher doses had the greatest effect (28Trusted Source, 29Trusted
Source, 30Trusted Source).
Oats are also rich in antioxidants, which protect their fatty acids from becoming
rancid. These antioxidants may also benefit heart health and decrease blood
pressure (31, 32Trusted Source, 33Trusted Source).
Though oats don’t contain gluten, they’re often processed in the same facilities as
gluten-containing grains. Researchers have found that most oats are indeed
contaminated with other grains, especially barley (34Trusted Source).