Burn More Fat with These Breakfast Foods

Medically reviewed in August 2021

You can give your body a little fat-burning advantage by including items like these in your morning meal: eggs, yogurt, and whole-grain cereal.

Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, but these three items in particular have been credited with extra fat-burning and pound-dropping powers in studies.

How They Help Burn Fat
Eggs: In a small study, when people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.

Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. In one small study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- when they ate three 6-ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.

Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers. (Are multigrain foods just as good? Read this before you go grain shopping.)

Need a Boost? Get more stick-to-it weight loss ideas from the inspiring weight loss community at SparkPeople.com.

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