Healthy Breakfast Boosts Fat Loss

healthy breakfast boosts fat loss

Did you know that eating a healthy breakfast boosts fat loss throughout the day? It’s true!

At night, while you sleep, your body slows down metabolism due to a lack of activity and no calorie input. Note that I said “slows down” and not stops.

Your body never stops making energy, but it does change the amount of energy created based on the activity level of your body at the time.

Since you are sleeping and are relatively still during the night, your body needs less energy. As you wake up in the morning, your body immediately begins to ramp up the production of energy.

This natural increase in your metabolism can be boosted by the intake of calories. Your body also gets a boost in metabolism when you digest foods that you eat, and this effect will last for the next few hours of the day.

Eating a healthy breakfast boosts fat loss by adding the energy needed to digest the food you just ate with your body’s natural metabolic increase in the morning.

Those of you that think skipping breakfast is a good way to get a head start on your daily weight loss plan should definitely re-think your strategy. You are hurting yourself more than helping.

When most people think of breakfast, a vivid picture of eggs, bacon, and pancakes with slabs of butter and syrup sitting atop a crisp white tablecloth next to a fresh glass of orange juice immediately fills your head.

While this certainly does sound like an inviting breakfast, you should know that there are many different (and simple) options that don’t require as much work.

I will discuss options for breakfast in a hurry later on in the article, or you can check out my previous post on meal replacement shakes if you are in a hurry.

I am sure that my previous sentence still has visions of pancakes and bacon dancing around in your head, but would bacon and syrup really help with weight loss?

Surprisingly, the answer is yes! Any food will help increase metabolism simply because your body requires energy to process the food you just ate.

Don’t run out to IHOP just yet. While these foods will help your body burn energy, that doesn’t mean they are the healthiest option for you!

Good Breakfast Foods

healthy breakfast foodsOk, so if not bacon then what should we be putting on our plates in the morning?

A healthy breakfast is the beginning of your daily nutrition goals, and you should treat this meal just like any other meal throughout the day.

That is to say, you need to focus on consuming the nutrients you need with as little excess fat and sugar as possible.



First, let’s discuss protein. Protein is a vital to your body’s performance, and should be included in every meal. There are many different ways that you can include protein in your breakfast, and quite a few options don’t require eating meat.

Some options for protein are:

  • Eggs
  • Quinoa
  • Peanut Butter
  • Yogurt
  • Cheese
  • Milk
  • Turkey Bacon

Now that we have protein covered, let’s discuss the second most important item that you should include with your breakfast.

Grains are a very good choice to eat in the morning, because they help your digestive system and help you feel full longer.

If you find yourself constantly getting hungry way before lunch time try adding more grain to your breakfast.

quinoa for breakfast
Quinoa is an extremely healthy replacement for oats or barley.


Good options for grain are:

  • Oatmeal (watch the sugar and butter here)
  • Quinoa
  • Whole wheat toast
  • Bran Muffin
  • Cereals like Wheaties or Special K



Alright, so we have covered the two most important food groups that you should try to incorporate into every healthy breakfast. Now, we can discuss other important daily national needs that you can easily incorporate into your morning meal.

Fruits and vegetables are a necessity due to the vitamins and minerals they provide. Most people focus on fruits for breakfast as the idea of adding a bowl of steamed carrots to next to your oatmeal isn’t too appealing.

This is understandable, but don’t forget, it is quite easy to add chopped onions, tomatoes, and peppers to your scrambled eggs!

Try these fruits and vegetables

  • Oranges
  • Berries (Strawberry, Blueberry, cherries, etc..)
  • Melons (Watermelon, Cantaloupe, Honey Dew, etc..)
  • Tomatoes
  • Onions
  • Bell Peppers
  • Apples
  • Cantaloupes
  • Pineapples
  • Peaches

Last, but not least, a food group list wouldn’t be the same if we didn’t talk about dairy.

Honestly dairy is probably the most included food item in most people’s breakfast, and that is a good thing because of the calcium benefits for your heart and bone structure are extremely important.

Options for dairy are:

  • Milk
  • Cheese
  • Yogurt
  • Cottage Cheese
  • Low Fat Butter

There you have it. An easy list of items that you can include in your breakfast that will give you a jump start on meeting your daily nutrient requirements while boosting your bodies fat burning abilities!

This is great! You know all of the things that you can prepare for breakfast, but how in the world are you going to find the time?

A few of the items above are pretty quick to prepare, and I have devoted an entire section of the article on simple and healthy breakfast ideas.

Simple Healthy Breakfast

quick simple breakfast ideasThink before you run out the door with the plan to stop by your local McDonalds to pick up something quick on the way to work.

There are many different options available that are just as quick and far healthier for you.

If you have read this far, then you just finished the list above giving you healthy ideas for each food group, and you may have noticed that a few items were listed in multiple categories.

Milk or yogurt for instance are a good source of dairy and protein. While Quinoa covers protein and grain.

It would be very easy to mix a few of these items together, throw them in the microwave, and have a fresh, healthy breakfast that would take no longer than 10 minutes to prepare.

If you consider that you will probably spend at least that much time in the drive through ordering that Egg Mc Muffin, you will see that the fast food option really isn’t faster.

If the microwave isn’t fast enough, try making a bowl of Wheaties and adding some strawberries and milk.

Eggs? Try eating them hard boiled. Boil a few eggs the night before, put them in the fridge, and grab them with a piece of toast and some orange juice in a travel cup.

As you can see, there really is no excuse for not having a healthy meal, and believe me your body will thank you for it!


You have heard it many times, breakfast is the most important meal of the day. Sadly, studies have shown that it is also the most skipped meal of the day.

If you want to do just one thing to start living a healthier life, start by eating breakfast every day.

It is the easiest meal to eat, and it is the most important!

I hope you have enjoyed this article, and I invite you to share or leave comments below.

Cheers to your health!




  1. I like what you guys are up also. Such smart work and reporting! Keep up the superb works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my site 🙂

  2. Yeah so true. Don’t even try to think of skipping breakfast, you will feel gloomy. I like the writings about the food that can help your body instead of going to McDonalds. This blog is so informative. Thank you!

  3. This article is so true. I remember someone said that “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”…thus, breakfast is very essential to our health.

  4. this is very true. I used to skip breakfast and just go to lunch directly but instead I gained weight like 4 kilograms in 2 weeks.When I started eating breakfast again and eating the same amount of lunch and dinner, i have lost weight, although in small amounts, steadily.

  5. Good article. There is also a study in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

  6. The right kind of breakfast gets you ready to tackle the day from the very beginning. It can keep you at your peak for hours on end and keep you going until lunch without your getting that sugar crash. A good breakfast is a good idea.

  7. I skip breakfast because I want a big lunch and not eat much or anything at all in the evening. Your post makes me think twice about what I am doing. Thanks!

    • Same here! I’m guilty of skipping breakfast. The only problem is by the time lunch comes I am already so hungry that I eat a lot! I definitely have to rethink this too.

  8. Thanks for the article, guy. I never thought about eating a hard boiled egg for breakfast. Sounds tempting over a McDs breakfast.

  9. It honestly make perfect sense when you think about it. If breakfast is the first meal of each day, you’d be much better off going with healthy foods in order to get your internal systems on the right track from the get-go.

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