Skip to main content

The #1 Best Breakfast for a Flat Belly, Say Dietitians

Research shows that people who eat breakfast are more likely to have healthier weights. But not all breakfast foods are created equal, of course—at least not in terms of achieving and maintaining a slim physique. Experts say the best breakfast for a flat belly contains foods that offer a filling combo of protein and fiber.

"Protein is the best nutrient you can add when trying to lose weight and have a flat belly," says Brenda Peralta, RD, and Feast Good contributor. "It helps increase your metabolism slightly since it burns more calories being processed than carbs and fats."

With that in mind, Peratta advises starting your day with the following meal:

  • Omelet or egg scramble with vegetables
  • One slice of whole-grain toast (optional: with avocado), or a serving of fresh fruit

"Eggs are ideal breakfast food since they are packed with essential nutrients," says Clara Lawson, RDN. "They also have essential amino acids that help you to build and maintain strong abdominal muscles, which keep your belly straight and firm."

Lindsey DeSoto, RDN, eats two boiled eggs almost every morning and says she's seen a "significant improvement" in her waistline.

"Eggs are a rich source of protein that can help maintain muscle mass and reduce cravings throughout the day," she explains. "They're low in calories and can help you feel fuller longer. In fact, studies suggest that eating eggs for breakfast can lead to reduced calorie intake throughout the day compared to cereal."

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter!


Adding veggies and whole-grain bread to the mix boosts the fiber content of your breakfast. Peralta notes that fiber is not only important for having regular bowel movements, which prevents bloating—but it also adds to the satiety factor. The more fiber in your breakfast, the longer you'll keep those hunger pangs at bay, meaning you're less likely to need to load up on snacks between meals.

"Starting your day with high-fiber foods is a good idea because they're digested more slowly, providing long-lasting energy," adds Mackenzie Burgess, RDN and recipe developer at Cheerful Choices.

While you can include any vegetables you like, Peralta specifically recommends seeking out low FODMAP veggies like zucchini, tomatoes, bell peppers, and spinach.

"FODMPAPs are a group of carbs that go straight to your gut, and they get fermented by the bacteria there," she explains. "This, in the end, causes bloating."

Want to amp up the slenderizing power of your breakfast even further? DeSoto suggests spreading a little avocado on your whole-grain toast. This fruit is rich in monounsaturated fats, which studies have shown can reduce belly fat.

"By setting yourself up for success with a nutrient-dense meal at the beginning of the day, you're likely to make more mindful choices throughout the day instead of reaching for the first food options in sight," adds DeSoto.

For even more flat-belly tips, read these next!

The post The #1 Best Breakfast for a Flat Belly, Say Dietitians appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

One Major Side Effect of Taking Viagra, Study Says

Viagra, containing the drug sildenafil, is one of the most talked-about prescription medications on the planet. Patented in 1996 and hitting the market in 1998, its primary purpose is to help men achieve an erection. "Viagra is indicated for erectile dysfunction, pulmonary artery hypertension, and off label for Reynauds," Dr. Darren Mareiniss, MD, FACEP , Emergency Medicine Physician at Einstein Medical Center in Philadelphia, explains to Eat This, Not That! Health . "If you don't have one of these issues, probably should not take it." According to the National Institutes of Health , the drug, available as a tablet or liquid suspension, should be taken anywhere from four hours to 30 minutes prior to sexual activity. "Sildenafil usually should not be taken more than once every 24 hours," they note. So what can happen if you take viagra daily? Read on—and to ensure your health and the health of others, don't miss these Sure Signs You Have "L