Nuts

Nuts are high in fiber, protein, and heart-healthy fats, making them an excellent addition to any breakfast. A one-year study of 169 people found that including nuts in a Mediterranean diet reduced waist circumference considerably when compared to a control group.

Another research compared the effects of a low-calorie diet with three ounces (84 grams) of almonds per day to a low-calorie diet with complex carbohydrates in 65 adults. Both diets had the same number of calories and protein. Those who ate almonds shed 62% more weight and 56% more body fat than those who ate complex carbohydrates by the end of the 24-week study. Keep in mind that nuts are high in calories, so restrict your intake to around one ounce (28 grams) at a time to avoid accumulating too much. To boost the nutritional value of your breakfast, add a serving of nuts to yogurt, cottage cheese, or homemade granola.