People Who Never Gain Weight Eat This One Food for Breakfast

Registered dietitians reveal 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 meal hierarchy may be debatable, it’s a fact that what you eat (or don’t eat) for breakfast can have a huge impact on your weight and your overall health and fitness.

So it’s wise to think carefully about the foods you choose for your first meal of the day. This is especially true if you’re trying to get in better shape or avoid weight gain.

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The one food that can help you avoid weight gain

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 specific type of yogurt called skyr can be a particularly wise choice.

Why is protein such an important part of breakfast?

First things first: Why is protein so important in the morning? Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock says, “One study found that spreading your protein throughout the day—including getting adequate protein in the morning—resulted in a greater decrease in BMI and belly fat compared to eating most of your protein at dinner.”

Cassetty 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 in the morning, you’re missing out on rebuilding your muscles, which can result in a metabolic slowdown over time. That’s because protein is necessary to maintain muscle mass, and muscle is your body’s most energy-intensive tissue, so the more muscle mass you have, the more calories you burn, even at rest.”

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She adds that since protein is more filling than fat or carbs, eating protein-packed meals can help you feel fuller longer, which can help you eat less throughout the day.

Related: 55 Satisfying Vegan Breakfasts to Power Your Day

Why you should try skyr yogurt

Yogurt can offer valuable health benefits, but there’s one variety that’s loaded with protein—even exceeding the typical protein content of Greek yogurt. This protein-packed wonder is called skyr, a traditional creamy yogurt that originated in Iceland.

“It’s helpful to eat about 20 to 30 grams of protein in the morning, and ¾ cup of Siggi’s plain skyr yogurt helps you meet that mark with 19 grams of protein,” explains Cassetty. “This is my favorite way to get protein in the morning, whether combined with fruit and nuts, mixed into oatmeal or spread on toast.”

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

Cassetty says he recommends (and works with) Siggi’s yogurt because of the brand’s awareness in this area. “A sugary diet can limit the diversity of gut microbes and impair 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-packed 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 in the house.”

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Other great breakfast options for healthy weight management Protein and greens

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

nuts

“At 190 calories per ¼ cup, it may surprise you that walnuts are one of the best foods to add to your morning to prevent weight gain,” says Cassetty, citing a study that found that even a relatively small amount of daily nuts. Consumption was associated with a lower risk of obesity. She notes that walnuts are high in healthy fats, with 13 grams of monounsaturated fat per ounce.

“Walnuts go well with other healthy breakfast foods, and given their unique nutritional composition and beneficial health properties, they’re a great addition to your morning routine,” says Cassetty. “Try adding them to oatmeal or use them on whole-grain or whole-grain waffles and pancakes. I keep a container of toasted nuts in the fridge and add them to all breakfast meals, including fruit on the side of scrambled eggs. If storing for more than a month, store the nuts in the refrigerator.”

egg

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

High fiber foods

Along with being good for your digestive system, fiber tends to keep you feeling fuller longer than higher calorie options. Try making a delicious smoothie packed with greens or enjoy some whole grain cereal like Bob’s Red Mill Old Country Style Muesli or whole grain bread like Food for Life’s Ezekiel 4:9 Sprouted Whole Grain Bread.

Next, discover the top exercise mistake people make when trying to lose weight.

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