Eat Breakfast to Burn More Fat

It’s true. You can target body fat reduction right from the get-go simply by making some sound, science-backed choices at breakfast time.

The latest in a chain of gut-reducing research, a 2015 study from the University of Missouri-Columbia and published in the Journal of Obesity ( shows that getting the day off to a flying and not frying start with a protein-fueled first meal will make significant in-roads into fat levels. Researchers who compared the effects of a normal protein breakfast to a high-protein breakfast found that the latter -- which contained 35g of protein -- prevented gains of body fat, reduced daily food intake and feelings of hunger, and stabilized glucose levels among a group of overweight teens with a track record of skipping breakfast. Experts also suggest that skipping breakfast can be as conducive to piling on the pounds as having a high-protein one is to shedding them. “It’s the breakfast habit that’s crucial too,” insists Aisling Pigott, Registered Dietitian with the British Dietetic Association. “A regular meal pattern is really important for weight management as it helps to stabilise eating habits. Going long periods without eating can 'disinhibit' our feelings of hunger and satiety leading to over-eating later during the day. Also, long periods of fasting, can lead to muscle breakdown, lowering our metabolic rate.”

Best Breakfasts

“Ahead of a workout a traditional breakfast such as carbohydrate based meal like porridge, cereal or toast will provide an energy boost to the brain and muscles,” says Pigott. “But there’s plenty of evidence to show the importance of including protein source with breakfast. When it comes to actual ‘fat burning’ then endurance exercise is what specifically trains the body adapt and 'burn' fat. Eating the ideal breakfast - with carbohydrate and protein - will allow and promote these training adaptations to occur.”

Shake Yourself Awake

If time is of the essence first thing get that protein hit in its most effective, rapidly digested forms, a shake. Blend a whey protein shake with a fibre source like chopped fruit such as strawberries. The whey will also deliver branched chain amino acids that encourage muscle growth. That in turn helps raise the body’s metabolism and aids fat reduction.

Go To Workout On An Egg

“Scrambled eggs on toast are a tasty combination of the protein you’re after along with fibre and carbohydrate,” says Pigott. They’re an ideal starter for waist watchers too as research from the Rochester Centre for Obesity in America revealed. There a study team found that eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

Get A Little Culture

“Yoghurts mixed with fruits at breakfast and as snacks during the day can help in weight management.” says Pigott. “I’m a big fan of the double-strained yoghurts available now.” Key elements in these cultured breakfast snacks are the calcium and the conjugated linoleic acid, which helps you stay lean. Researchers from the University of Tennessee found that three servings of fat-free yogurt a day helped study subjects lose 61% more body fat than those who simply cut calories and didn't breakfast on calcium.

Advice is for information only and should not replace medical care or recommendations. Please check with your GP before embarking on exercise or nutrition regimes for the first time.