Breakfast is the most important meal of the day–especially when it comes to weight loss. If you want to eat healthier and lose weight in the new year, a healthy breakfast meal is a great way to start. Research shows that a morning meal can be good for losing weight. It could be because eating foods with protein and fiber in the morning keeps your appetite in check for the rest of the day. Specifically, health experts recommend a healthy breakfast of avocado on whole-grain toast to achieve your weight loss goals for 2023.
To learn more about the nutritional benefits of avocado toast on whole-grain bread, we spoke with Lisa Richards, registered nutritionist and creator of The Candida Diet. She said this meal is a great way to kickstart your morning by fueling your muscles and boosting your metabolism. Read on to learn more!
Avocado on whole-grain toast
There are many variations to this beloved breakfast—some like their avocado on toast with a balsamic glaze, an over-easy egg, or even salmon. No matter what your preference, the basic stays the same: bread, avocado, and salt.
Avocados themselves are a great source of vitamins C, E, K, and B6, as well as riboflavin, magnesium, and potassium. They also contain high levels of healthy, beneficial fats, which can help you feel fuller for longer. And you may be surprised to learn that avocado oil is a healthy cooking oil substitute.
"Whole grain toast can be an excellent addition to a weight loss-focused breakfast. The fiber and vitamins in the bread alone will help keep you feeling full which can prevent overeating throughout the morning on calorie-dense foods," Richards says. Whole grains are better than your average white bread because they provide fiber, vitamins, minerals, and other nutrients. Not only that, but they help control cholesterol levels and blood pressure (the whole-grain dietitians recommend to speed up weight loss may surprise you!).
He continues, "Rather than take your toast plain, you can add some additional metabolism-boosting ingredients that can also enhance your weight loss efforts. Scrambled eggs or scrambled tofu will add healthy fats and protein that will increase your body's metabolism and keep you full as well." Read about which spices and herbs dietitians say you should have every day to lose weight!
"Lean protein and healthy fats, like what is found in eggs and avocado, are digested slowly while also having a high TEF (thermogenic effect of food). This means you are burning calories just by digesting your breakfast. You can boost the flavor by adding some salsa or everything but the bagel seasoning," Richards says.
When it comes to the best option for breakfast, putting together a meal that is high in fiber and protein is essential. That's why avocado on whole-grain toast is a metabolism-boosting breakfast option you can have every morning if you’re looking to lose weight in 2023!