Breakfast is truly the most important meal of the day— whether your goal is to create a well-balanced diet or to lose weight, experts say doing either is impossible if you frequently skip early-morning nourishment. We checked in with health experts to learn more about 3 specific ingredients that you can add to many different breakfast ideas.
If you’re already exercising regularly, drinking enough water and sticking to a steady sleep schedule, these foods can help you burn more fat while providing essential nutrients. Read on for tips and suggestions from Melissa Mitri, MS, RD, registered dietitian, Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements, and Lisa Richards, registered nutritionist and creator of The Candida Diet.
Greek Yogurt
Greek yogurt is known to be powerful in aiding your digestive system and gut health, which are vital for healthy weight loss. While also a great source of countless nutrients, it's also incredibly versatile as part of a great breakfast, whether you pair it with oats, granola, in a smoothie, in a grain bowl, etc. Yum! “It contains a specific type of fat called conjugated linoleic acid (CLA) that speeds fat burning,” Mitri explains. It also contains probiotics, she says, which not only help burn fat but soothe your digestion overall. “Lastly, it is rich in calcium and vitamin D which have been shown to target belly fat in studies,” she adds.
Oatmeal
Opting for a whole grain and protein-filled breakfast can help reduce fat by keeping you feeling full for longer, Best stays. This, she stresses, will prevent overeating throughout the morning and gives you a nutrient-dense breakfast rather than a calorie-dense one. "Oatmeal is an excellent breakfast to replace your refined carbohydrate laden breakfast pastries," she advises. "Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack."
When it comes to fat-burning, this occurs with a fiber-filled diet and healthy digestion, which oatmeal provides. Not to mention, oatmeal can be a part of a wide array of healthy breakfast ideas, whether on its own or mixed with your other favorite healthy ingredients. "Some of the best toppings and mix-ins for oatmeal include nuts, cinnamon, blueberries, strawberries, and bananas," Best suggests. She also says that savory oats can be made healthy by adding tomatoes, eggs, mushrooms, and spinach. Sounds good to us!
Eggs
Eggs are a timeless breakfast addition for many reasons, but notably due to their delicious taste, wide variety and immense health benefits. If burning fat is your goal, eggs contain high amounts of protein that can power a swift metabolism and drop pounds overall, healthily. Whether you're whipping up a veggie omelet, adding eggs to a breakfast bowl or eating them on their own, Richards says that they can always be a smart choice when it comes to breakfast on your weight loss journey. "Eggs are a great way to add lean protein to your breakfast and the nutrient contents may increase your metabolism," Richards says.
Eggs, she notes, contain a nutrient called choline which works in the body to suppress leptin, the hunger hormone while the yolks increase the body's absorption of antioxidants.
"These attributes make eggs effective in increasing metabolism and enhancing supporting health," she adds. Richards concludes that eggs are an excellent source of many vitamins and nutrients beneficial to our health, as well as "a versatile food which makes it easy to integrate them into most meals."
Overall, whether you're adding yogurt, oatmeal, eggs or all three to your breakfast every day, our sources say that you can rest assured in knowing that you're taking the most important steps to burn fat healthily and provide your body with the nutrients it needs!
