A website recently put out a list of the best and worst options for breakfast if you’re trying to lose weight.  Think you’re being good having that granola instead of frosted flakes?  Think again! Check out what you shouldn’t be eating first thing in the morning, and some better options to replace them with!

The Worst Breakfast Options for Losing Weight:

1.  Sugary cereal.  Even the ones that look like they’re healthier options can have a lot of sugar.  Like a bowl of Cracklin’ Oat Bran has 15 grams of sugar, compared to 11 grams in Frosted Flakes.

2.  Waffles with syrup. It’s carbs (sugar) with sugar on top and almost no fiber.

3.  A glass of OJ.  Yep, this is also basically straight sugar. Notice a trend here? Sugar!  And most brands of juice are processed at a really high temperature, which kills a lot of the nutrients.

4.  A bagel with cream cheese.  Cream cheese is loaded with saturated fat, and one regular bagel is like eating four pieces of bread.

5.  Pop-Tarts.  They’re basically just sugar.  So they might give you a jolt of energy.  But then you’ll crash mid-morning and won’t make it until lunch.

6.  Flavored yogurt. Just like instant oatmeal, flavored yogurt tend to have a lot of added sugar.  So lay off the yoplait!

So…what do you eat instead?  Here’s some better options:

1.  Eggs.  They have more than 20 key nutrients.  And two eggs have about 12 grams of protein.  They help avoid insulin spikes, which contribute to storing calories as fat.

2.  Greek yogurt.  Ditch the flavored stuff and go with plain greek yogurt instead.  Just make sure it doesn’t have any added sugar, but you can mix in some fruit and nuts to flavor it up a bit.

3.  Protein smoothies.  They’re a great option…as long as you use the right ingredients.  Don’t load it up with fruit! You need a good mix of fruit and veggies.

4.  Baked beans.  Turns outs that the English are on to something! Beans for breakfast are good because they give you an almost-perfect mix of carbs and protein.