This is the best breakfast for fat loss, according to nutritionists

BBC Science Focus Magazine•January 5, 2026•health

Key Points:

Weight loss fundamentally relies on maintaining a calorie deficit by consuming fewer calories than the body uses, but the quality of food—especially protein and fiber content—is crucial for health and satiety.
A protein-rich breakfast (around 25–30g of protein) helps control cravings, increases feelings of fullness, stabilizes blood sugar, and boosts metabolism by requiring more energy to digest.
Fiber, particularly soluble fiber found in oats, beans, and fruits, promotes fullness by increasing stomach volume and slowing digestion, which helps reduce overeating and supports weight management.
The debate between low-carb and low-fat diets shows little difference in weight loss outcomes; instead, focusing on healthy sources of fats (unsaturated) and carbohydrates (whole grains