Best Breakfast For Weight Loss: Start Your Day the Right Way!

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

best breakfast for weight loss

Pour out the orange juice, ditch the danish, and toss the toast. The world's best breakfast for weight loss and energy is right here!

What would happen to our world if we all started eating better in the morning?

We'd all be a bit happier, more productive, and a hell of a lot more energetic!

That's why we created the world’s best breakfast for weight loss and increasing your overall health.

We’ll show you four fast, affordable, and convenient breakfast recipes to boost your metabolism and energy.

Want to know the BIG breakfast secret?

The best breakfast for weight loss and feeling energized is all about creating one thing: the optimal chemical environment inside your brain.

That's right — breakfast is all about your brain.

Your brain functions by using tiny chemicals called neurotransmitters.

Your body’s most important neurotransmitters (serotonin, dopamine, acetylcholine) enable you to store new information, recall memories, regulate hunger/food cravings, and even maintain motivation to stick to healthy eating.

Your brain’s key neurotransmitters are influenced by the specific foods you consume first thing in the morning.

Therefore, the best breakfast incorporates a food combination that balances your brain's precious neurotransmitters.

Ready to dig in and start transforming your mornings? Check out the world's best breakfast for weight loss and energy below!

Want to make all your meals great? Here's how to build the Perfect Plate!

The World's Best Breakfast For Weight Loss and Energy

Just to recap, the world's best breakfast for weight loss and energy:

  • Creates a slow, steady rise in blood sugar for elevated morning energy.
  • Includes healthy, brain-smart fats to stabilize blood sugar for greater stamina.
  • Increases dopamine and acetylcholine — the brain’s two key “focus chemicals.”
  • Incorporates the best fat-burning foods to help you lose weight — the delicious way.

Best of all? This breakfast is incredibly simple to prepare. In fact, there are only three steps to follow.

Step 1: Start With Free-Range Eggs, Healthy Meat, or High-Quality Protein Powder

Free-range eggs and organic meats (or plant-based proteins) are the absolute best things you can eat first thing in the morning.

No, eggs are not bad for your cholesterol. If you have fallen victim to this famously bad nutrition myth before, read this article.

Free-range eggs, organic meat, and complete plant protein powders contain every amino acid to build your brain's precious neurotransmitters.

Plus, the morning protein will help stabilize your blood sugar, which is very key!

Both eggs and meat, in particular, contain high levels of both tyrosine and phenylalanine — two key amino acids that are precursors to dopamine (focus-enhancement) and norepinephrine (energy/fat-burning).

The bottom line: Prioritize protein in the morning for the key amino acids.

Bonus — if you really want to feel like a superhero, add in one or two high-quality free-range eggs.

And just to drive the point home, here's exactly what NOT to do for breakfast:

America’s favorite breakfast foods (bread, juice, cereal, milk, fruit, and pastries) are full of high glycemic, energy-crashing carbohydrates, which lead to wildly fluctuating blood sugar levels.

Even “so-called healthy” foods like whole grain cereals, wheat toast, and granola create the same blood sugar problems.

As your blood sugar level skyrockets, you’ll feel an energy buzz for an hour or so.

Your body will compensate by releasing massive amounts of insulin, and, an hour or so later, you'll experience impending fatigue, brain fog, and decreased productivity.

Not good.

To avoid this blood sugar “roller-coaster,” we need to prioritize a slower burning fuel — like the quality proteins and healthy fats found in eggs, organic meat, and complete plant proteins.

We need quality protein!

Meet SuperFuel Vegan. The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

Meet SuperFuel Vegan.
The Super Delicious 100% Plant-Based Protein Shake Packed With 40+ Energy Boosting Vitamins & Superfoods

As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.
As a busy guy, it’s challenging to stay consistent with healthy eating… especially if you’re following a more plant-based diet. That’s why we built SuperFuel Vegan… the delicious “all-in-one” nutrition shake to give you the premium 100% plant-based protein + key nutrients you need for more energy, fat burning, & muscle building.

Click here to learn more about SuperFuel Vegan the delicious 100% Plant-Based Protein with 40+ powerful superfoods »

Step 2: Add In Some Nuts For Healthy Fats To Further Increase Stamina and Energy

To complete the world's best breakfast for weight loss, we'll add in a handful (around 1/4 cup) of healthy nuts.

The healthy fats in nuts work synergistically with the quality proteins in our breakfast to increase stamina and further stabilize blood sugar.

These are a must-have for breakfast.

With nuts and seeds, watching the portion size is extremely important.

Measure out 1/4 cup, and stick to that amount. Nuts and seeds are extremely healthy for you — in the proper portion.

In terms of which nuts/seeds to eat, the best choices are almonds, cashews, walnuts, sunflower seeds, pumpkin seeds, and macadamia nuts, preferably organic.

Allergic to nuts?

Opt for some low-glycemic/low-fructose fruits instead:

  • Avocado (yes, technically, they're a fruit, not a veggie)
  • Grapefruit
  • Blueberries*
  • Blackberries*
  • Raspberries*
  • Strawberries*

*Always buy organic — these fruits are very high in pesticides when grown conventionally.

Step 3: Drink Organic Green Tea, Quality Black Coffee, and Water

Many people make the huge breakfast mistake of consuming way too much sugar in the morning, particularly through milk, fruit juices, and smoothies.

The best breakfast for weight loss and energy avoids this sugar trap.

If you want to lose weight and have high energy levels, you must avoid these drinks in the morning.

YES, that means you should avoid the “natural” smoothies and fresh-pressed juices made primarily from fruit.

If you must juice, here's what you need to know about juicing and how to do it properly.

But really, you should stick strictly to high-quality black coffee, organic green tea, and good ol' water.

My personal favorite is Numi's Gunpowder Organic Green Tea.

Organic Green Tea contains not only powerful anti-oxidants to increase overall health, but also contains mood-enhancing compounds like L-theanine to further boost well-being.

Here’s a FREE Meal Plan & Workout For Busy Men 40+

We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.

4 Sample Meals To Add To Your Meal Plan

Meal 1

  • 3 sunny side up eggs
  • 1 cup spinach
  • 1/4 cup walnuts
  • 8oz green tea

Meal 2

  • 2 scoops Maximum Vibrance
  • 1/4 cup pumpkin seeds
  • 1/2 tbsp virgin coconut oil
  • 32oz water
  • Blend together. Get more great shake recipes here and here!

Meal 3

  • 3 eggs + 2 whites, scrambled
  • 1/4 cup brazil nuts
  • 1 cup mixed greens
  • 6oz black coffee

Meal 4

  • 7oz organic turkey
  • Sautéed veggies
  • 1 whole egg
  • 8oz green tea

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
 

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best breakfast for weight loss and energy.

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team

 

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