Here are some meals you should consume in the morning if you want to lose weight 

Breakfast remains the most important meal of the day, even if you’re on a diet. Choosing healthy foods for breakfast, while on a diet, can help you shed those extra pounds and keep them off.

The next time you rush out the door in the morning without something to eat, consider this: skipping breakfast can set you up for overeating later in the day. However, it’s not just eating in the morning that makes slender people seem “naturally skinny.” People who manage their weight well tend to eat similar things for breakfast.

Here´s a list of foods you should eat at breakfast while on a diet or to keep a balanced weight: 

1. Fruit: try starting the day with fresh fruit like bananas, apples, melons and berries. Fresh fruits have a low energy density that measures how many calories a food contains compared to its weight. Eating foods with a low energy density allows you to enjoy a high volume of foods without consuming too many calories.
   Berries: they are one of the best fruits for breakfast, hands down. Not only are they rich in heart-healthy antioxidants, they also provide a generous amount of satiating fiber and vitamins C and K. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. 
   Apples: they are one of the very best fruit sources of fiber, which is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on the go.
2. Coffee: it is an amazing beverage to start your day. It’s high in caffeine, which has been shown to improve mood, alertness, and mental performance. Caffeine has also been shown to increase metabolic rate and fat burning. Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels, and decrease diabetes and liver disease risk.
3. Oatmeal: it can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Also, according to recent studies, you should eat slow-release carbohydrates, such as oatmeal, 3 hours before you exercise to burn more fat.
   Slow-release carbohydrates don’t spike blood sugar as high as eating refined carbohydrates, and having lower blood sugar levels may help you burn fat.
   Finally, 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.
4. Eggs: they deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied for a longer period of time. Plus, a study revels that dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.

LatinAmerican Post | Luisa Fernanda Báez
Copy edited by Marcela Peñaloza