10 Healthy Breakfast Foods For Weight Loss: Indian Low-Calorie Breakfast Ideas



Published on: 06-Apr-2023


10 min read


Updated on : 28-Nov-2023




Shubhi Sidnis


10 Healthy Breakfast Foods For Weight Loss: Indian Low-Calorie Breakfast Ideas

10 Healthy Breakfast Foods For Weight Loss: Indian Low-Calorie Breakfast Ideas

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If you are wondering what the most essential meal of the day is, it is unquestionably breakfast. Breakfast keeps you full, energetic, and awake and provides numerous other health benefits to your body and mind.

Breakfast is essential since it breaks your overnight fast. By skipping breakfast, you lengthen your fast, which may slow your metabolism. A good breakfast reduces stress and restores your glucose levels. Several studies have proven the importance of breakfast, whether to raise energy levels or prevent overeating later in the day.

Table Of Contents

1. About A Healthy Breakfast

2. Why Is Breakfast Important?

3. Cons Of Missing Breakfast

4. Healthy Indian Breakfast Option 

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

About A Healthy Breakfast

Breakfast is referred to as the "most important meal of the day" by many people. Breakfast, as its name implies, breaks an overnight fast. It restores your glucose supply to increase energy and alertness while giving you other necessary nutrients for optimum health. Any meal which can work best in losing calories is breakfast for weightloss.

Breakfast jump-starts your metabolism, allowing you to burn calories throughout the day. It also offers you the energy you need to get things done and aids in your concentration at work or school. 

Numerous studies have proven that having breakfast is beneficial to one's health. It boosts your energy levels, reducing "bad" LDL cholesterol levels and improving memory and focus. In addition, it can help in  weight loss  and lessen your risk of type 2 diabetes and heart disease in the long run.

Despite breakfast's health and wellness benefits, many people avoid it for various reasons. The good news is that there are numerous ways to incorporate breakfast into your daily routine.

The lifestyles of those who consume breakfast are healthier.

Why Is Breakfast Important?

Why is Breakfast Important

Following are just a few of the reasons why breakfast is the most important meal of the day:

1. It Promotes Healthy Eating

Healthy breakfast foods for weightloss help you meet your daily fruit and vegetable recommendations. Individuals who eat breakfast consume more milk and whole grains than those who do not. Moreover, as you know, milk contains crucial calcium for your body. It also fills your stomach, which helps you prevent nibbling and overeating later in the day.

2. It Keeps Blood Sugar Levels In Check

Eating in the morning aids your body's breakdown of glucose, often known as blood sugar. In fact, eating fruit, cereals, and lean protein within two hours of waking up will help you minimise glucose variations throughout the day.

3. It Kick Starts Your Metabolism

Breakfast gets your metabolism going in the morning. Getting your metabolism going early in the morning helps you burn calories throughout the day. Avoiding an early breakfast instructs your body to preserve calories rather than burn them.

4. It Increases Energy Levels

Breakfast provides energy for the body. Individuals who eat an early breakfast have more physical activity in the morning than those who do not. Physical activity aids in the prevention of weight gain and weariness.

5. It Promotes Heart Health

According to studies, those who miss breakfast tend to gain weight. Weight gain adds to excessive cholesterol and blood pressure, which can lead to heart disease.

Of course, what you eat is just as important as when you eat. So consume various healthful grains, proteins, fruits, and veggies.

6. It Energises The Brain

Healthy breakfast foods for weightloss can truly offer you a mental advantage. Maintaining stable glucose levels can help you focus, reason, and comprehend information.

Cons Of Missing Breakfast

The most recent national nutrition study of children and adolescents revealed that skipping breakfast was widespread; the majority did not skip breakfast daily. Individuals who skipped breakfast the most were elderly females and those who:

  • Are underweight or overweight, 
  • Have a poor diet, 
  • Engage in less physical exercise, 
  • Do not get enough sleep, 
  • And come from lower-income households.

Some of the most prevalent reasons for skipping breakfast are:

  • Not having enough time 
  • Trying to lose weight
  • Too tired to bother
  • Bored of the same breakfast foods
  • I do not feel hungry in the morning because there are no breakfast items readily available in the house
  • The cost of purchasing breakfast foods
  • Cultural reasons.

Many studies have discovered a variety of downsides to skipping breakfast:

  • More likely to be obese
  • Less likely to meet fruit and vegetable consumption recommendations
  • More prone to eating unhealthy snacks

Healthy Indian Breakfast Option

Healthy Indian Breakfast Option

​1. Ragi Dosa

Ragi dosa is a great healthy food for breakfast. It is a tasty gluten-free substitute for wheat dosa. It is more nutritious and creates a substantial breakfast. Ragi, commonly known as finger millet, is high in iron, fibre, magnesium, and vitamins. You can stuff it with sautéed vegetables and serve it with coconut or tomato chutney.

1 serving= of 132 calories in 1 dosa

2. Oats Idli

Replace rice with oats in the batter to add a nutritious touch to your idli. When compared to rice, oats have more fibre and minerals. Manganese, phosphorus, copper, vitamins, iron, selenium, magnesium, and zinc are abundant. 2 oatmeal idlis and a bowl of veggie sambar will keep you satisfied till your next meal and are an excellent healthy foods for breakfast..

1 serving = 60 Calories in 2 idlis

3. Upma Rava

In the morning, a classic upma cooked with rava or semolina and some healthful vegetables can keep you going till the afternoon. It has low fat, low calorie, and high fibre content. These ingredients combine to make this south Indian cuisine a popular weight reduction breakfast option.

1 serving= 192 calories in 1 serving

4. Poha

Poha, or flattened rice, is satisfying, light, and ideal for weight loss. Poha is low in calories, easy to digest, and highly probiotic. It is created by parboiling paddy and sun-drying it for a few hours. After that, the dry product is hammered flat. As a result, poha can help you achieve a healthy stomach, preventing weight gain.

5. ​Moong Dal Chilla

Chilla is another good weight-loss food. This low-calorie dish made with green grams is simple to prepare. However, you must be careful with the oil. Always make your chilla using ghee and watch the amount.

1 serving= of 128 calories in 1 chilla

6. Vegetable Dalia

Dalia is available in both sweet and savoury varieties. To make a nutritious sweet dalia, mix in some honey and almonds, or simply toss vegetables and rock salt for a wonderful savoury dish. It is healthful in both ways and can enhance satiety.

1 serving= 174 calories in 1 serving

​7. Sprout Salad

Sprouts may appear uninteresting, but when combined with vegetables and chat masala, they taste fantastic. Sprout salad is typically a side dish, but you can only eat these for breakfast. They are high in fibre, vitamins, and minerals. Combine moong, chana, and lobia (black-eyed beans) to make a nutritious sprout salad.

8. Masala Oats

Masala Oats is a flavorful oats breakfast porridge made with various veggies and fragrant Indian spices. A low-calorie vegan Indian breakfast recipe that is both nutritious and delicious.

1 serving = 198 Calories in 1 serving

9. Bathua Or Green Veg Paratha

Bathua paratha is one of India's most popular parathas (flatbreads). We all wait for winter to arrive to have an abundance of greens to include in our daily meals.

1 serving = 188 calories in 1 Paratha

10. Bajra Khichdi

If you're going to have khichdi for breakfast, another wonderful Indian meal for weight loss is bajra or millet khichdi. Millets are high in fibre, so they keep you fuller for longer. Bajra is also high in fibre and other nutrients, including calcium and fortifying amino acids, which aid in strengthening and growing lean muscle mass.

Dietitian’s Recommendation

Breakfast restores your body's nutrient reservoir and keeps your metabolic engine running to support a long day ahead. That is why breakfast is the most important meal of our diet, and if we want to lose weight, it is even more necessary not to skip meals.

-Dietitian Lavina Chauhan

The Final Say

"Breakfast is like exercise," says one. "Make room for it in the morning, and you'll look and feel great all day." In addition, breakfast can set the tone for the rest of the day when trying to reduce weight. Improper foods can raise your hunger and increase your chances of failing before the day begins. Eating the correct foods, on the other hand, can lower cravings and keep you satiated until lunch, avoiding between-meal snacking and boosting weight loss.


1. What Indian breakfast is best for weight loss?

Steamed and fermented foods like ragi idli are good for weight loss.  

2. Is rice good for weight loss?

Rice combined with the right foods and eaten in proportions can benefit weight loss, but it is not a one-stop weight-loss food. 

3. What breakfast food has the fewest calories?

Smoothies, juices, and sprouts tend to have a low-calorie count. 

4. What can I eat for breakfast with no calories?

A simple sprout salad is an excellent low-calorie breakfast option. 

5. Is Indian breakfast healthy?

Traditional options like idli, poha, upma, etc., are healthy Indian breakfasts for weight loss. 

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