Make it Fiber Rich
One of the most effective ways to lose weight is to control hunger. The best way to control hunger is to feel full. Fiber is the most fulfilling macronutrient we can find. Beginning your day with a fiber-rich meal can help you get more fiber throughout the entire day. A breakfast filled with slow burning/high fiber/lower glycemic carbohydrates, such as steel cut oatmeal or bran cereal, 2 to 3 hours before exercise, may burn more body fat and enhance your performance.
Lower glycemic/high fiber carbohydrates tend to regulate blood sugar levels which can prevent early exercise fatigue. Aim to get 25 to 50 grams of fiber-rich food daily. Some of the highest fiber breakfast foods are steel cut oatmeal, bran cereal, berries, ground flax seeds and nuts. Be sure to increase your fluid intake while increasing your fiber intake to keep everything moving smoothly.
Make it High Protein
Choosing proteins earlier in the day increases satiety and may reduce hunger throughout the day. Higher protein breakfasts take longer to break down, allowing us to feel fuller longer. Protein rich breakfasts also reduce ghrelin, our hunger hormone, which increases our satiety.
According to a University of Missouri study published in "Obesity" in 2011, it took only 15 to 30 grams, (an egg has approximately 7 grams), of protein in breakfast to jumpstart the metabolism, prevent mid-morning sugar crashes, and manage overeating all day long. Protein is a great way to start your day. Choose healthy, lean proteins daily such as lower sodium smoked salmon, organic greek yogurt, nitrate free chicken sausage or turkey bacon, organic scrambled tofu, beans, natural nut butters or hot quinoa.
A study in the International Journal of Obesity found that people who eat eggs for breakfast lose 65 percent more weight than those who eat bagels for breakfast. Eggs have gotten such a bad reputation over the years for increasing cholesterol. We now know that isn't true. Make sure to choose omega-3, pasture-raised eggs.