Best Breakfast for Weight Loss

What a way to start your day!


I believe in the power of a healthy breakfast (with the exception being on days that I choose to fast).


While some folks think this meal is over rated I have seen firsthand the difference a healthy breakfast can have on a person’s health, energy and body composition.


But what is a healthy breakfast?


Opinions vary widely on this.


In fact, many of the foods you are being told to eat for breakfast are actually the worst things you could eat.


Here are three breakfast foods you should avoid this year:


Most boxed cereals

Boxed cereals like those advertised as having “2 scoops of raisins” or “Special_” are terrible choices. These types of cereals are highly refined, contain sugar and are sure to spike your blood sugar and insulin levels making it harder and harder for your body to access fat for energy.


Low fat foods

Foods that are advertised as being “fat free” and “low fat” are often hiding large amounts of sugar. I consider sugar to public enemy #1. I also think that people benefit when they increase their intake of healthy fats and have seen this in real life results time and time again. No fat usually equals no flavor and this explains why manufacturers have to put so much sugar into their low fat foods. Sugar causes a rapid rise in the hormone insulin and this shuts down fat burning pronto.


Commercial baked goods

That morning muffin is hiding way more than you think in terms of sugar and calories. Some muffins can weigh in at a hefty 400- 500 calories and they contain almost no protein so they set you up for being hungry again very quickly.


Here are some foods that you should include instead:



Eggs, meat, whey or vegetarian sources are all fine. Just be sure that your breakfast has enough (at least 20 grams) of this vital nutrient. And be sure to eat the whole egg- none of the “egg white only” nonsence. Stick to organic and free range whenever possible.


Green drink

I love starting my day with a glass of Greens+ Multi. I have been doing it for years and I notice the difference when I forget to take it.


Old fashioned oatmeal

As far as breakfast cereals go I stick to the basics. Slow cook, old fashion oatmeal is a great start to any day (unless I am having a low carb day).  Add a dash of cinnamon for taste and blood sugar control.


Simple steps that produce great results.



This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

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bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

9 Responses to “Best Breakfast for Weight Loss”

  1. Maritsa says:

    Hey Bruce,
    I regularly read your posts and you always reply giving great advice and for this Inwould like to say thank you!
    I have one other question though, I usually train in the mornings, my goal is fat loss so what would be best to eat before I train? If anything? I usually train on an empty stomach because Im in the gym by 7am but would normally have either a green tea or coffee beforehand. Sometimes if I’m doing a heavy weight session, for example legs, I may have a couple teaspoons of peanut butter & some berries. I always have a protein shake after and my breakfast after which usually consists of either eggs, meat, nuts or oats with avfew berries. It would be great if you could give me advice on whether I should eat before I train? Thanks Maritsa

  2. Julie says:

    is this greens plus thing you eat like a green smoothie? I like making a green smoothie with coconut milk, lime, avocado, and spinach. Is that just as good? what is the greens plus made of?

    • admin says:

      Hi Julie- greens+ is a concentrated blend of super-foods. Spinach is fantastic but greens+ has other green food nutrient sources as well. I would toss a scoop of greens+ into your shake along with the other ingredients. You wont taste it but it will provide your body with some additional nutrition.

  3. Julie says:

    Thanks Bruce!
    I have a question regarding protein intake. I read somewhere from a trainer that she recommends starting her clients at 25-30 percent of diet in carbs, and around 40 percent protein. So this is basically 40-30-30 of protein fat and carb. When I do the math for my calorie needs and so forth and convert those into grams, I end up that I need to eat about 140 grams of protein a day. That is insane!! Is this possible? I feel like I’d have to be shoveling meat in my face constantly. But when I try to do THAT (which first off doesn’t feel healthy to me) I end up getting too much FAT. Also, same if I try to have nuts for protein as an option, I end up with too much fat. But if I eat things like beans or legumes for the protein in THEM, i end up with excess CARBS> From my figuring, it is impossible to actually follow this method of eating. Seems to me like a more realistic ratio would 40-50 percent carb, 30 protein, 20-30 fat. What do you think?

    • Bruce says:

      Hi Julie
      Great question. A 40-30-30 protein/fat/carb ratio isn’t a bad approach- especially for females who are carb sensitive. In some cases the carbs have to be cut further as this is the “wild card” when it comes to designing diets for people (40-40-20 ratio). Many times a diet that is 40-50 percent carbs is simply too high (unless you are training for endurance sports or are already very lean). Don’t worry about the fat calories when consuming a diet that is high in protein. You need the fat to be high in order for this program to work and as long as you remain in a calorie deficit you this diet will work well. Don’t be fat phobic- if the fats are of the healthy, non-hydrogenated variety then they pose no health risk. Most people say that high protein/high fat/low carb diets are the easiest to stick to simply because they control hunger and keep insulin stable- two very important things for a fat loss diet.

      • Julie says:

        Thanks Bruce! I hear ya… but again, I’m still wondering about the physical reality of this diet plan. Would it be possible for you to give me an example of how this would work with real food? According to the calculations I need around 1390 calories per day. BMR I think it’s called. So what would I eat realistically? (that is, preferably assuming I don’t own any powders/substitutes, etc. or strange things…just real food and produce, and also assuming that I LOVE vegetables) the one thing I’ve used in the past is a good quality whey protein powder, but can’t say it did anything for me…. Ok so under these parameters, how would this diet suggestion work? This is greatly helpful to me thanks! p.s. how long would I need to follow this strict method?

        • Bruce says:

          Hi Julie

          The bulk of your diet would consist of veggies, lean meats and healthy oils. This typically includes lots of salads, stir fries and omelettes. You will also need to supplement with some oils such as fish oil, Krill oil and ground flax seeds. Protein powders are ok but not necessary as they don’t tend to be as satiating as whole foods. A diet like this is very healthy and can be followed for extended periods. The only caveat is that if you are training you will need to replenish muscle glycogen every so often (once every 7-14 days) by eating some good quality carbs (potato, rice or other gluten free selection).

          • Julie says:

            OK. I see… I do eat flax and chia seeds, and take fish oil. Am I to assume no fruit? I was thinking half an apple a day with peanut butter would be ok. And one more question….how does resetting your “set point” work? How long does that take? I feel like that is what I need to do….my body does NOT like to change.

          • Bruce says:

            Hi Julie
            Half an apple with a little natural peanut butter is unlikely to cause a problem. Low sugar fruit in small quantities is fine. When your body stays at a certain weight for an extended period your metabolism can adjust to this “set point”. Hard to say how long this takes but that’s one reason why it is best to avoid big fluctuations in weight. Women tend to respond slower to changes in diet and exercise than most men. You need to stay the course and avoid the temptation to quit. Change one thing at a time and measure your progress over a two -four week period.

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