Top 10 Best Breakfast Foods You Should Eat to Lose Weight

Close up portrait of handful of fresh blueberries — Shutterstock

Can what you eat change your metabolism for the better? This doctor believes so. "No matter what your age, your food can change your metabolic rate, which translates into weight loss," says Jia-Yia Y. Liu, MD. "Now, each of these foods can only go so far by themselves, and really, all of these foods are what I strive to eat in every meal." Here are the ten foods Dr. Liu swears by for optimum health, wellness, and weight loss.

Kale

Dr. Liu picks the darkest, leafiest greens she can find for breakfast. "Foods that contain sulforaphane are frankly not that tasty to eat," she says. They are bitter and contain a lot of fiber, but they are very important to eat. And that's why I try to eat at least one cup per meal. I eat the dinosaur kale for that green color, and to make it taste better, I chop it up finely, or sometimes I just blend it with some berries."

Any Fresh Fruit

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farm — Shutterstock

Dr. Liu says any kind of fresh fruit is good for breakfast: "I always eat some kind of fresh fruit for breakfast, and there are so many choices, and that's why I pick any fresh fruit to eat. My kids usually make me a breakfast salad and chop up fruits and vegetables for me."

Blueberries

Dr. Liu blends blueberries into her kale smoothies, something she doesn't do with other fruits such as apples and pears. Why? Because blending those fruits releases too much sugar. "People think it's because it's high in fiber, but it's also because it's low in sugar. And that dark purple color is loaded with anthocyanins, which are known to inhibit digestive enzymes."

Beans

close-up red kidney bean in wood spoon and gunny bag on wood tab — Shutterstock

Dr. Liu loves canned black beans and always adds extra to her salads. The beans are not only healthy but packed with fiber to encourage feeling full for longer. "Beans have been shown to reduce cholesterol and blood sugar and help people lose weight, and this is why I add extra beans to my salad," she says.

Hummus

Dr. Liu uses hummus as a salad dressing. "I was really skeptical and actually almost afraid to eat it in the beginning, but after one bite, I was hooked. That is hummus, which is basically pureed garbanzo beans with roasted garlic tahini, which is ground sesame paste, onion powder, lemon juice, and some olive oil.

Avocado

Dr. Liu loves potassium-rich avocados. "Avocado is why I love eating my breakfast salad. I'm always looking for foods high in potassium because potassium is critical for life. 97% of Americans struggle to meet their daily needs of potassium, which is literally mostly in beans and greens."

Balsamic Vinegar

Dr. Liu enjoys balsamic vinegar with salads and as a dip. "Acetic acid increases a metabolic enzyme called amp kinase to curb your appetite, reduce your total cholesterol, improve your blood sugar and insulin resistance, and increase your metabolism. Did I mention it reduces fat in your liver? Two teaspoons with every meal is the target."

Nutritional Yeast

Dr. Liu recommends using nutritional yeast instead of cheese. "[It] has a cheesy taste and is rich in B vitamins. It reduces respiratory colds and allergies, improves your blood pressure, and can actually help you lose five pounds in about 12 weeks."

Ripe Tomatoes

Dr. Liu loves lycopene-rich tomatoes. "If you eat a ripe tomato daily, you can improve your blood sugar, cholesterol, and triglycerides and drop a couple of pounds after a month," she says. By the way, tomatoes go great with balsamic vinegar."

Water

Dr. Liu's favorite drink is simple water, which is essential for health, wellness, and weight loss. "Water is vital for all your machinery to work," she says. "People so easily get dehydrated, and they don't even realize it." And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.