A Healthy Breakfast For Weight Loss Success

"If we skip breakfast, we'll make unhealthier choices at lunch. People who skip breakfast eat more during the day," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center.

This is partly due to a thought process in which people believe — incorrectly — that if they don't eat breakfast, they can eat more at lunch or dinner. On a physiological level, your breakfast choices or lack of them, can set off a cycle of cravings and blood sugar spikes that spells doom for weight control. Better to start the day with stable blood sugar and ultimately fewer calories. So don't skip breakfast.

Breakfast suggestions: hard boiled eggs, protein shakes or plain Greek yogurt with fresh fruit.

Or try protein powder pancakes; Ingredients: 1/3 cup whole wheat flour, 1/2 scoop vanilla protein powder,1/4 tsp baking powder, 1/4 tsp cinnamon,1/8 tsp ea: ground cloves, ginger, nutmeg, 1/4 cup finely chopped apple, 1/3 cup almond milk, 1 whole egg, 1/4 cup egg whites, 1 TB plain nonfat Greek yogurt, 1TB water, 1/2 tsp lemon juice, 1 tsp vanilla extract. Mix all together in a bowl. Pour on a on a skillet.