The Best Fat-Fighting Breakfasts To Lose Weight

20 February, 2019
If you want to lose weight, it's important that your breakfast gives you enough energy to face the day. At the same time, it needs to be satisfying so you don't snack between meals.

The first meal of the day should be the most important. If you are dieting to lose weight, maybe you ask yourself how can you get all of the nutrients you need without giving up your goal. We recommend that you read this article. In it, we’ll offer the best fat-fighting breakfasts to lose weight.

Healthy breakfasts, healthy life

When talking about healthy fat-fighting breakfasts, you can’t include the ones that people usually eat. This means a slice of toast while you change or a cup of tea when you put on your makeup.

Eating breakfast as a habit should be done differently. You should sit in the kitchen or dining room. And, you should enjoy the foods for at least 15 minutes… without doing anything else.

This way, you can give your body all of the nutrients that it needs. And, you can give yourself the necessary energy for facing the day.

Beyond your interests or goals, breakfast should be done with certain nutritional foundations. It should be complete and have three different parts. These are carbohydrates, fats, and proteins (all of these in proper proportions).

According to your daily calorie intake, you should add or subtract calories. For instance, if you eat 1800 calories per day, you should eat 450 for breakfast. If you eat 2000 calories per day, then your first meal should be 550 calories.

Part of the nutritional recommendations to achieve fat-fighting breakfasts is including dairy, cereals, and fruit. You shouldn’t eat any pastries, coffee, or sugar. You can drink natural juices or herb teas depending on the time of the year.

Also read:

6 Food Combinations that Benefit Your Health

Recipes for fat-fighting breakfasts

Cereal and fruit

If you want to lose weight, eating the right breakfast is a big help.

One reason is that it gives you “fuel” for exercising or doing your daily tasks. Another reason is that it prevents snacking between meals or having cravings for certain foods.

The following fat-fighting breakfasts can help you reach your goal.

1. Breakfast with kiwi, orange juice and whole bread

Thanks to this menu you’ll have a great amount of energy and get the right amount of carbohydrates. It also keeps you full enough to go several hours without an appetite.

Fruit will give you additional fiber. This will let you benefit from its diuretic properties (which is good for reducing liquid retention).

Also read:

5 Signs of Fluid Retention


  • 1 cup of skim milk
  • 2 oranges
  • 2 slices of whole wheat bread
  • 1 tablespoon of marmalade.
  • 1 kiwi

2. Oats, yogurt, and fruit

Oats and fruit

By eating this, you’re adding important elements to your breakfast. This is an energizing menu that gives you everything you need to start your day off right.


  • 1 cup of skim yogurt
  • 5 tablespoons of oats without sugar.
  • 1/2 cup of fruit of your choice
  • 1 cup of natural fruit juice

3. Yogurt, melon, and pineapple

If you need to charge your batteries because your day will be more difficult, we recommend this energizing and fat-fighting breakfast.


  • 1 cup of skim yogurt
  • 5 tablespoons of oats without sugar.
  • 3 pineapple rounds
  • 1 slice of melon
  • 1 handful of almonds

4. Whole wheat bread with avocado and cheese

Whole wheat bread slices

Avocado contains vegetable fats. Because of this, it’s very healthy as it protects you heart and arteries.

For this recipe, you’re going to cut it into slices and put it on the whole wheat bread that has cheese spread on it. Whole wheat bread gives you the carbohydrates you need. And, cheese gives you calcium that’s important for your body.


  • 2 slices of whole rye bread
  • 1 avocado
  • 2 tablespoons of skim white cheese
  • 1 cup of herbal tea or natural juice.

5. Cheese, bread and fruit salad

This meal is another interesting idea for summer. It’s refreshing and gives you all of the nutrients that you need for your day (including vitamins and minerals).


  • 1 cup of skim milk
  • 1 slice of whole wheat bread
  • Spoonful of marmalade
  • 1 cup of natural fruit salad

6. A handful of turkey and fruit.

Turkey and fruit on a baguette

Maybe it seems a little strange to eat a turkey sandwich for breakfast. But, it has the ability to fill you up, give you carbohydrates and supply you with energy.


  • 2 slices of whole wheat bread
  • 1 slice of turkey
  • 2 tablespoons of skim white cheese
  • 1 apple
  • 1 cup of tea

7. Nuts and pineapple

If you’re trying to lose a few pounds, don’t be afraid of nuts. Even though they’re calorie-dense, they’re also satisfying and reduce your anxiety. And, pineapple is also an excellent diuretic.


  • 3 pineapple rounds
  • Handful of nuts
  • 1 cup of skim yogurt
  • Cup of tea

8. Smoothie, toast with avocado, and a hard boiled egg

Eggs and avocado toast

This breakfast satisfies your hunger and gives you a lot of energy. It’s good for people who exercise in the morning.


  • 2 slices of toasted whole grain bread
  • 1 avocado
  • Hard boiled egg
  • Cup of tea
  • 2 cup fruit smoothie (based on fruits of your choice)

9. Whole wheat bread with cheese and tomato

This is a good Mediterranean meal that’s great for supporting your body early in the morning.


  • 2 slices of whole wheat bread
  • 2 slices of fresh skim cheese
  • 4 slices of tomato
  • 1 tablespoon of olive oil
  • 1 cup of the tea of your choice
  • D’Alessandro , A. & De Pergola, G. Mediterranean Diet Pyramid: A Proposal for Italian People. Nutrients 2014; 6: 4302-4316. doi:10.3390/nu6104302
  • Wadden, T.A., Hollander, P., Klein, S., Niswender, K., Woo, V., Hale, P.M., & Aronne, L. (2013). Weight maintenance and additional weight loss with liraglutide after low-calorie-diet-induced weight loss: The SCALE Maintenance randomized study. International Journal of Obesity.ç
  • Holt, S.H.A., Delargy, H.J., Lawton, C.L. & Blundell, J.E. (1999). The effects of high-carbohydrate vs high-fat breakfasts on feelings of fullness and alertness, and subsequent food intake. International Journal of Food Sciences and Nutrition, 50: 13 – 28.