By Jenny Sugar, POPSUGAR
Obviously frosted doughnuts are not the best option, but here are seven seemingly good-for-you breakfasts that are terrible if your goal is to lose weight. A healthy breakfast that will help you drop pounds needs to offer protein, fiber, and healthy fats, so find out which ones certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says you should avoid.
Obviously frosted doughnuts are not the best option, but here are seven seemingly good-for-you breakfasts that are terrible if your goal is to lose weight. A healthy breakfast that will help you drop pounds needs to offer protein, fiber, and healthy fats, so find out which ones certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition says you should avoid.
Juice
Whether it's homemade or store-bought, juices may contain valuable immune-boosting nutrients, but they also contain a whole lot of calories without the fiber, protein, and healthy fats you need to feel satiated. Skip the juice and go for a protein smoothie, instead, for a breakfast that's just as quick and sippable.
Fruit-Only Smoothies
Fruit is super healthy, and full of fiber, but without protein and healthy fats mixed in your smoothie, you'll feel hungry soon after sipping. Add protein powder, yogurt, soy milk, beans, or tofu for protein, and throw in a little avocado, nuts or nut butter, chia seeds, or flaxmeal for filling fats. Adding extra fiber doesn't hurt either, so add some greens like kale or spinach, broccoli, or carrots.
Avocado Toast
Delicious and very popular at cute cafes, unfortunately avocado toast just doesn't quite cut it if you're trying to lose weight. You're almost there since the avocado does offer healthy fats and some fiber, but you'll need to add a scrambled or sliced hard-boiled egg on top, or enjoy yours with a small protein smoothie.
Flavored Oatmeal Packets
Tiny packets of maple brown sugar or apple cinnamon instant oatmeal seem healthy, but they contain lots of sugar, and Leslie says, "some even have artificial sugars like sucralose (it's really Splenda!) and artificial colors." Buying plain quick oats and flavoring it yourself with fruit and a little maple syrup, agave, or honey is healthier, but what's even better? Making overnight oats the night before using rolled oats (they'll keep you satisfied longer since they're less processed) and chia seeds, or making steel-cut oatmeal in the slow cooker.
Store-Bought Muffins
While picking up a coffee at the local cafe, you skip the deep-fried doughnuts, frosted scones, and cream-filled danishes, and opt for a healthier muffin. They're still made with processed white flour, tons of sugar, and butter. If a muffin is what you crave, Leslie suggests making your own at home using whole-wheat flour or oat flour, flaxmeal, coconut oil or avocado in place of butter, and sweeten yours with one-third less sugar than typical recipes call for, or use maple syrup or puréed fruit. You can also add in protein powder and smear with a little almond butter for even more protein and fiber.
Bagel Sandwiches
You probably already know not to order a plain old bagel with cream cheese or butter — there's tons of carbs and calories without much protein or fiber to keep you satiated. But if you think ordering an egg and cheese breakfast bagel is a healthier option, think again. Instead, Leslie suggests, "have your eggs on a thin, whole-wheat english muffin," or on top of a thin slice of avocado toast. Or skip the bread altogether and couple your eggs with some sautéed peppers or kale, or a green smoothie.
Cereal
Although super quick, easy, and comforting, a bowl of cereal is usually high in calories and sugar, and lacking in fiber, protein, and healthy fats. Of course not all cereals are created equal, so as long as you can find one that offers over both, you're golden. Skip the rice cereal and go for Kashi GoLean Crunch or Nature Valley Protein Granola are great choices. Just be sure to throw in some nuts on top to add healthy fats. Berries will also add fiber to keep you fuller even longer.
