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Fat Burning Breakfast Foods

By Jenna Cee ; Updated July 18, 2017

Breakfast is Breakfast provides your body with the energy and essential nutrients that it requires for optimal physical and cognitive function and increases your metabolism, according to Health Services at Columbia University. If you are trying to lose weight, you should be familiar with what to eat for breakfast to support your fat loss efforts.

No Foods Burn Fat

Despite popular belief, the Alabama Cooperative Extension System explains that no foods actually burn fat. Food and beverages have calories, and these calories are used for energy. There is no such thing as negative calorie foods that take more calories to digest than their caloric content. While this may come as a disappointment, there are plenty of breakfast choices that can help you lose weight. Remember, in order to lose weight, you must eat less calories than you burn. Skipping breakfast is counterproductive because it will lower your metabolism.

Egg Whites and Vegetables

An egg white omelet or scrambled egg whites make an ideal low-calorie breakfast and are recommended by the American Council on Exercise. Egg whites are nearly 100 percent protein and contain no saturated fat, carbohydrates or sugar. Try adding fat free cheese to your omelet or scrambled egg whites for an additional protein boost. Vegetables such as spinach and broccoli are other healthful and nutritional low-calorie options to add to your omelet. The American Council on Exercise states that spinach is the "epitome" of health food and two cups of spinach is only 14 calories. If you buy pasteurized liquid egg whites, you can add them to a fruit smoothie to make a healthful liquid breakfast.


Health Services at Columbia University recommends oatmeal for a healthful breakfast. Oatmeal, unlike high sugar breakfast cereal, has no sugar and is rich in fiber. Dietary fiber can help keep your blood sugar stable and will help satisfy your appetite and keep you full. Columbia University suggests cooking your oatmeal in 2 percent milk, but you can substitute skim milk or unsweetened soy milk if you want to avoid the milk fat. Fruits such as raisins, blueberries or banana slices make low calorie nutritious toppings if you want to boost the flavor. Buy oatmeal without added sugar or sweeteners.

Grapefruit First?

If there is one food that is often associated with fat-burning food myth it is the grapefruit. While grapefruit doesn't actually burn fat, it can be helpful in your health and weight-loss efforts, according to a study in the February 2011 issue of "Nutrition and Metabolism." In the study obese participants consumed grapefruit, grapefruit juice or water 20 minutes before their meals as a pre-load. At the end of the study, which lasted 2 weeks, all had lost weight but those who consumed grapefruit or grapefruit juice also had an improvement in their overall cholesterol levels. The American Council on Exercise recommends grapefruit because it low in calories; a medium-sized grapefruit is only 40 calories. It is usually better to opt for whole fruit rather than juice; fruit juice has often lost its fiber content and the fruit sugar is absorbed more quickly into your bloodstream.

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