Breakfast provides your body with key nutrients that gives your body energy for the day. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day and it can be harder to lose weight if you don’t eat breakfast.


  • Eating at this specific time can help burn belly fat

Breakfast foods are good sources of important nutrients such as calcium, iron as well as protein and fibre.

It is protein and fibrous meals that will help you burn belly fat. Fibre helps you keep full but tends to be in foods that are low in calories and when you eat high fibre foods, you have less room in your diet for foods that are not as nutrient dense, like refined carbohydrates.

When you burn more calories than you consume, you lose weight. When you eat breakfast, you activate a process called thermogenesis which stimulates your metabolism.

Eating a big meal at breakfast will keep you fuller for longer which will mean you will be less inclined to snack throughout the day, reducing your overall daily intake.


Eggs are rich in protein as well as providing other vitamins and minerals.

You can make eggs in a variety of different ways and they contribute to weight loss because of their high protein content.

Their high protein content means that they may reduce appetite when eaten in the morning which can help boost weight loss.

Studies have shown that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.

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Incorporating this high fibre fruit into your breakfast meals is a great alternative to sugary breakfast cereals because a banana will still satisfy your sweet tooth first thing in the morning.

One medium sized banana has just over 100 calories but contains 12 percent of your daily fibre needs. Fibre helps slow the emptying of the stomach to curb cravings and keep you feeling fuller for longer.

Bananas are also a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. Research suggests that resistant starch may help reduce food intake and reduce belly fat.


  • Eating avocado daily can help burn belly fat fast


Oats are low in calories but high in fibre and protein, two nutrients that impact appetite and weight control. Porridge in the morning topped with fruits can help you feel full for a long time.

Oats are also a great source of something called beta-glucan, a type of fibre that can balance blood sugar levels, which works to prevent spikes and crashes that may drive up your appetite.

You could top porridge with banana to start your day off with a high fibrous and nutritious meal or you could make overnight oats and consume them in the morning which is less time consuming.

Porridge is also a low fat meal when used with a low fat milk or even a milk alternative like soya or almond milk.


Fruits including berries like strawberries, raspberries and blueberries have very few calories but are packed with fibre. Eating these with your breakfast will help you stay full until lunch time.

Berries are packed with antioxidants which help regulate blood sugar levels and keep sugar from being sent to your fat cells.

Research shows people who eat more antioxidants, especially in the morning have better success with weight management.

You can add berries to a smoothie or you can top porridge with berries to make a super healthy breakfast meal.


The high fat content present in avocados causes many to avoid the food. However they’re packed with healthy fats, which every breakfast needs.

They contain both fibre and oleic acid, which help alleviate the feelings of hunger and you can incorporate avocado into your breakfast very easily.

You can have avocado on toast or you could even blitz it up in a smoothie which creates a creamy taste.

Avocados are also burned at a higher rate than any other type of fat and they can cause your body to continue to burn more calories even after eating.

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