According to the National Institutes of Health (NIH), morning is the time when the body is most sensitive to insulin after a long night of fasting.
If breakfast is rich in fast sugar and bad fat, sudden increases in insulin will promote visceral fat accumulation.
Conversely, breakfasts rich in protein, fiber and good fat help stabilize blood sugar, activate fat oxidation and reduce fat accumulation in the deep abdomen.
Notably, people who eat a full and balanced breakfast have a lower visceral fat ratio even though the total energy in the day does not decrease significantly.
Morning protein helps increase heat, reduce feelings of hunger during the day and limit energy-rich snacks. "Weight-friendly" protein sources include:
Boiled eggs or clams
Sugar-free Greek yogurt
Tofu, whole soybeans
Lightly fatty fish like salmon and mackerel.
Protein does not increase insulin as strongly as refined starch, and also helps protect muscle mass - an important factor in long-term visceral fat control.
According to an overview in The American Journal of Clinical Nutrition, every 10 g of soluble fiber/day can help reduce visceral fat by 3-4% in 5 years, even if the weight does not change much.
Fiber-rich breakfasts should be prioritized:
Whole oatmeal
Chia seeds, flaxseeds
Low-sugar fruits (fruits, pears, berries)
Light green vegetables such as spinach, tomatoes.
Fiber slows down sugar absorption, nourishes the intestinal microbiome, a factor that is increasingly proven to play a role in regulating visceral fat.
According to the European Society of Cardiology (ESC, 2024), monounsaturated and omega-3 fatty acids can reduce fat inflammation and improve insulin sensitivity.
When present in breakfast in a reasonable amount, these fats do not cause weight gain, on the contrary, they also support visceral fat breakdown.
Good fat sources suitable for breakfast include:
Avocado
Pure olive oil
Nuts (corns, almonds)
Fat fish.
Ideal breakfast should meet: 25-30 g protein; ≥ 8 g fiber; Less refined sugar, less saturated fat.
Boiled eggs + oatmeal + chia seeds + low-sugar fruit;
Greek yogurt + berries + walnuts;
Whole bread + butter + salmon + green vegetables.
