Dealing with body fat as part of a weight-loss journey or cutting phase is always a challenge. And as a personal trainer, I always tell my clients that their efforts will be 70% healthy eating and 30% exercise.
One of the areas where people tend to make the biggest mistakes is with their breakfast meals.
Putting the right amount of planning into your breakfast meals can set you up for many hours and have a huge impact on your body weight.
So, I got my dietitian to help out with some breakfast recipes that aid weight loss.
Let’s dive right in.
Quick Summary
- Healthy protein waffles, vegetable frittata, smoothie bowl, and lean protein rancheros are some tasty breakfast foods that can help burn belly fat.
- Eating a low-carb, and high-protein breakfast is one of the best ways to lose stubborn belly fat.
- You should not skip breakfast in order to lose fat.
Which Breakfast Is Best For Belly Fat Loss?
A high-protein and low-carb breakfast is best for belly fat loss [1]. You should also consider increasing the amount of healthy fats you eat in the morning.
The reason for this is that it takes the body longer to digest fat and protein than it does to process carbs.
The result is a more stable blood sugar level, which is one of the most important factors for consistent weight loss [2].
The other thing you should consider is adding unprocessed nuts, chia seeds, and protein powder, as these may help to further slow down your digestion.
There is also evidence that eating eggs for breakfast significantly increased feelings of fullness [3].
This can be particularly important when you want to limit your calorie intake. Normally, reduced food intake would mean feeling hungry between meals, but eggs are a great way to bridge those gaps.
“Eggs are a great source of protein, fats, and other nutrients. Their association with high cholesterol and cardiovascular disease has been severely overblown.”
- Michael Hull, Writer at Examine.com
You can also see some other tips on losing belly fat in our article.
Let me show you some of my favorite breakfast recipes.
Sample Breakfast Plans
You might think that a weight loss breakfast is going to be boring and your least favorite meal of the day.
But, you can reduce belly fat and still look forward to eating some tasty food.
Healthy Protein Waffles
The trick to making healthy waffles is to keep the sugar out and use a mix of protein powder and rolled oats instead of white flour.
This will boost the protein content and limit simple carbs.
Serve these with a generous helping of mixed berries and some chia seeds.
Vegetable Frittata
If you like eating a hot breakfast, then chop up a load of colorful veggies. Then mix them up with two or three fresh eggs and fry them up. You can also add some more healthy fats with a few slices of avocado and some cottage cheese on top.
Smoothie Bowl
I love my morning smoothie drink, but if you prefer sitting down and chewing some food for breakfast, then a smoothie bowl is an ideal option for losing weight.
You’ll need plenty of berries and colorful fruit, as well as some unsalted nuts and chia seeds. Add some Greek yogurt and a scoop of protein powder, and you’re good to go.
Lean Protein Rancheros
If you've got a big day ahead or need to bridge a long gap until lunchtime, then some rancheros are ideal. With a mix of onions, peppers, black beans, and eggs, all served on some tortillas, you won't need to eat for hours.
You can also add some lean protein like chicken or turkey.
Green Mint Smoothie
This happens to be one of my favorites. Find as many leafy greens as you can, then add some wheat grass, matcha powder, honey, chia seeds, mint leaves, and one banana. Blend it all up and for an extra boost, add some protein powder.
What Kind Of Breakfast Food Should You Avoid?
You should avoid any kind of breakfast recipe that will cause a sudden blood glucose spike. That means anything with simple carbs and sugar should never be a consideration.
All those sugary cereals and the white bread will cause havoc on your weight loss efforts, as the sugar will very quickly transform into fat reserves [4].
Even a bodybuilder looking to build up as much lean muscle mass as possible shouldn’t be tempted by simple carbs.
The other thing that you should avoid is any highly processed foods and those with saturated fat.
Not only will they cause weight issues, but you’ll also find that they will impact your overall health, especially your cardiovascular system [5].
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FAQs
Do Eggs for Breakfast Flatten Your Stomach?
Yes, eggs for breakfast can flatten your stomach or at least contribute to that.
They are a great option to make you feel full for longer, but you’ll still need to make sure that you have a calorie deficit diet and a perfect balance of healthy fat, protein, and complex carbs.
Should You Skip Breakfast to Lose Weight?
No, you shouldn’t skip breakfast to lose weight. While it’s possible to target more visceral fat by exercising before you eat, your morning meal will still play an important role in getting nutrients to fuel your day ahead.
Start The Day With The Right Meal Plan
With all the above breakfast options, you’ll be set up for several hours while providing vital nutrients for your body.
It’s all about combining the right amount of protein and complex carbs so that you avoid blood glucose spikes.
I would also suggest that you look into these high-quality fat-burning supplements for women to get you to your weight loss goals faster.
These contain natural ingredients that cause your body to metabolize more belly fat. It’s not a magic pill or an excuse to eat junk food. But over the weeks and months ahead, you’ll notice that you’re getting to your goals much faster.
References:
- https://www.eatingwell.com/article/291575/high-protein-low-carb-breakfasts-to-help-you-lose-weight/
- https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7432073/
- https://healthcare.utah.edu/the-scope/shows.php?shows=0_7frg4jjd
- https://pubmed.ncbi.nlm.nih.gov/32428300/
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