12 Breakfast Foods To LOSE Belly Fat Eat Every Day

12 Breakfast Foods To Eat Every Day To Burn Visceral Belly Fat Your body is most efficient at burning fat in the first 2-4 hours after waking up. This is where your fat burning hormones are at their peak. However, if you eat refined starch or sugar for breakfast, your body instantly switches into fat storage mode, making it very difficult to burn off visceral belly fat throughout the day. In this video I'll be sharing an up-to-date list of the 12 healthiest foods that actively train your body and liver to burn more fat. The most effective nutrients to actually burn fat include choline and lecithin. Egg yolks are one of the richest sources of choline and lecithin. Your liver uses these nutrients to package fat and release it into the bloodstream, helping your body burn stored fat for energy. Without these nutrients, fat can build up on the inside of your liver and deep within the belly, but eating 2-4 eggs every day will provide these nutrients, reducing your cravings whilst also helping to stimulate muscle growth. The second nutrient for fat burning is called casein protein. Casein is a slow digesting protein found in greek yoghurt and cottage cheese. What it does is it forms a gel in your stomach that releases amino acids very slowly for hours, helping to keep you full and less likely to snack later. This can increase insulin sensitivity, so your body may burn fat for longer. 1 cup of greek yoghurt provides around 12-20g of slow digesting casein protein. When using yoghurt, make sure that it is plain and contains live or active cultures. Avoid those pre-flavoured fruit filled yoghurts which are loaded with sugar, as these will raise your insulin hormone, turning the fat burning processes off. The next nutrient is all about lowering inflammation. Visceral fat that's deep in your belly is biologically active. It releases inflammatory chemicals which promote insulin resistance, essentially making it harder for your cells to burn fat. However, DHA and EPA from fatty fish activate something called the PPAR-alpha receptor. This helps to signal your liver to burn more fat for energy instead of keeping it. You can get these particular omega 3's from salmon, canned sardines or mackerel. Try pairing smoked salmon with greek yoghurt, cucumber and lime for a powerful fat burning breakfast. The next breakfast nutrient that we really want to include is monounsaturated fat. Avocados are one of the best sources of these healthy types of fats. These actually provide a slow, steady source of energy that keeps your blood sugar stable. An interesting study from the University of Illinois found that women eating 1 avocado a day for just 12 weeks reduced their visceral belly fat quite significantly. The green avocado flesh itself is also rich in potassium, magnesium and avocatin B, all of which help to reduce insulin resistance, helping your muscles burn fat for energy instead of storing it elsewhere. You can also get this oleic acid by adding extra virgin olive oil to your eggs, meats or salads. Don't forget to like, subscribe and turn notifications on to stay updated. Now the next breakfast food is where people tend to go wrong. Many people believe that eating cereal, grains and bread will provide them with the fibre that they need for weight loss. However, these foods also come packaged with starch, which effectively switches fat burning off in the morning. Instead, try mixing 2 tablespoons of chia seeds with water, yoghurt or almond milk for a healthy low carb breakfast. Chia seeds are rich in a gel like soluble fibre which feeds your friendly gut bacteria, helping to move waste through the digestive system and improving the metabolism. There is also another special type of fibre to focus on, called beta-glucan. These are a type of soluble fibre that are found in mushrooms and nutritional yeast. They actually help slow digestion and improve your body's insulin response, helping you to stay in the fat burning mode for longer. Beta-glucans can also feed your gut bacteria, which can then influence and increase the satiety hormone called GLP-1. This is actually the same hormone targeted by weight loss drugs like ozempic. Add mushrooms to your omelette, or sprinkle nutritional yeast over eggs for an easy morning boost. By the way, you can find all of my health guides, resources and programs in the video description below. The next group of breakfast foods are rich in powerful plant compounds called polyphenols. Polyphenols are antioxidants found in strawberries, blackberries, blueberries, currants and other types of berries. Studies show that these can actually reduce the growth of new fat cells. When you eat them, they activate an enzyme in your body called AMPK, which can reduce visceral fat storage in your belly and around your organs. The type of fat that is often associated with disease. This is why I always recommend eating berries with your morning yoghurt, or as a simple side dish. Try to use organic berries as the non-organic types are often sprayed with herbicides that can be harmful to your gut bacteria. Now number 8 is all about improving oxygen delivery and fat burning. Nitrates are compounds naturally found in leafy greens like arugula and spinach, which convert into nitric oxide in the body. This widens your blood vessels, and improves blood flow and oxygen delivery to your muscles. You see when your cells get more oxygen, your mitochondria burn fat more efficiently for energy. This also helps to activate brown fat, which burns calories in order to generate heat. Arugula is packed with folate, vitamin C, magnesium and potassium which are all essential to your metabolism as well. Use arugula as a side dish on your breakfast plate, or perhaps lightly saute it in some real butter to pair with your morning eggs. Number 9 is a special type of sulphur. Garlic and onions contain this sulphur compound called diolyl disulfide. This helps activate your liver enzymes that are responsible for breaking down fat. You see in the morning your liver is already prying to release and burn stored fat, so adding these compounds can actually enhance that process. They also support glutathione production, helping your body clear out toxins and process fats more efficiently. Try adding some sauteed garlic and onions to your eggs in a flourless omelette with some tomatoes. Next we'll talk about leucine. Leucine is an amino acid found in protein rich foods like beef and liver pate. This activates certain pathways like mTOR helping your body build and maintain lean muscle. The more muscle you have, the higher your resting metabolism, meaning that you burn more fat throughout the day. Try adding a small portion of shredded beef or liver pate alongside eggs for a nutrient dense fat burning breakfast. Another thing to think about is that your gut also plays a huge role in whether you burn fat or store it, which is why I've also added probiotics to this. If your gut bacteria are out of balance, it can lead to poor insulin control and stronger fat storage signals. Fermented foods like kefir or brine pickles can help introduce live beneficial bacteria, which improve how your body handles blood sugar and appetite. Like the mushrooms I talked about, these can also increase hormones like GLP-1, helping you to feel fuller and less likely to overeat later. Half a cup of live kefir in the morning alongside your breakfast is a simple way to strengthen your gut microbiome. And number 12 is acetic acid. Acetic acid is found in all types of vinegar and pickled foods, and can help your liver convert fat into ketones. These ketones work as a fuel or an energy source for the mitochondria in your cells, especially your brain cells, helping you to stay mentally sharp, focused and in a deeper state of fat burning throughout the day. Try to eat a few pickled onions with your breakfast, or 1 tablespoon of apple cider vinegar in a tall glass of water with a straw to improve fat metabolism. I also wanted to add one bonus nutrient called naringin. Grapefruits contain this unique compound called naringin, which has been shown to improve fat metabolism and weight loss. One clinical trial showed that people lost between 2-4lbs more fat over a 12 week period, just by eating grapefruit before their meals. Eat 1 half a grapefruit around 20-30 minutes before your breakfast to support fat metabolism. Try to eat as much of the white pith as you can, as this has the most concentrated naringin. Now that you've learned about the foods, let's explore how you can bring these into your morning routine. Here's some simple breakfast combinations to make this very practical for you. If you can tolerate dairy, simply mix a cup of greek yoghurt or kefir with 2 tablespoons of chia seeds and a quarter of a teaspoon of Ceylon cinnamon and half a cup of berries. This will give you about 410 calories. This breakfast will give you slow digesting protein, polyphenols and fibre needed to stabilise blood sugar and reduce belly fat. You could also try a smoked salmon bowl with 3.5oz of salmon dressed in a mixture of 3 tablespoons of greek yoghurt, half a cucumber diced or sliced, adding some lime juice and black pepper, optionally with some fresh dill or parsley for a 240 calorie meal which is rich in omega 3's and protein to reduce inflammation and activate those fat burning pathways. Another favourite of mine is the eggs and avocado plate. It is what it sounds, simply 3 large eggs cooked in butter, half of an avocado mashed or sliced, with some arugula sautéed in the leftover butter from the eggs. Add some salt and pepper and this is good for 420 calories. This meal gives you choline, healthy fats and nitrates to support fat burning and stable energy. Alternatively you could make an omelette with those eggs, mixing half a cup of mushrooms, a clove of minced garlic, a teaspoon of butter and some chopped tomatoes all fried off on a low heat. This will give you about 320 calories. This particular breakfast supports liver fat metabolism, gut health and keeps you full for hours. Lastly there is a simple beef plate with 2 poached eggs, 3oz of sliced leftover beef, or you can use liver pate instead if you don't have that. Add a few pickled onions and some salt and black pepper for a delicious 370 calorie meal. This meal is very high in leucine and acetic acid to boost the metabolism. Try to rotate these meals throughout the week and modify them to your taste. I would recommend that you avoid oatmeal, breads and cereals when you're attempting to lose visceral fat, as these will immediately begin converting into glucose, turning off the fat burning process. After breakfast, go as long as you can without eating carbs, to keep the fat storage hormone insulin low throughout the day. I'm Ryan Taylor, a nutritionist from the UK. Thank you so much for watching. I wish you great health, wealth and happiness.