In which, breakfast plays a very important role because it sets the "speed" of metabolism during the day.
Many studies show that people who regularly skip breakfast or eat breakfast unbalanced are more likely to accumulate belly fat. A breakfast rich in fiber and complex carbohydrates helps stabilize blood sugar, reduce hunger and limit overeating in later meals. Thereby indirectly supporting overall and abdominal fat reduction.
Carbohydrates in breakfast are not an "enemy" if you choose the right type: prioritize complex carbs such as whole grains, oats, fruits and vegetables rich in fiber instead of refined carbohydrates (white bread, sweets...).
These release energy slowly, helping to control blood sugar levels and reduce feelings of hunger throughout the morning.
Diet fiber plays a very large role in reducing belly fat by many mechanisms: it increases satiety, extends digestion time, slows down the absorption of sugar and fat, and helps limit visceral fat accumulation.
In another study by Wake Forest University (USA), increasing 10g of soluble fiber per day was associated with a reduction of about 3.7% of visceral fat after 5 years of monitoring - even without a significant change in other habits.
This is a strong signal that not only total energy but also carbohydrate and fiber quality determine a lot of belly fat.
A scientific breakfast to help reduce belly fat usually includes:
provides beta-glucan - soluble fiber that helps increase feeling of fullness and supports blood sugar balance.
Whole grains such as barley, quinoa, brown rice or whole wheat flour - rich in fiber and complex carbohydrates, help limit blood sugar fluctuations.
Fresh fruits (e.g., apples, pears, berries) provide soluble fiber and antioxidant vitamins, helping to control hunger.
Beans and lentils (fiber and plant-based protein) help feel full longer and stabilize morning energy.
Healthy fats from chia seeds, flax seeds or almonds - although not carbohydrates but support slow absorption and feeling full.
The combination of complex carbohydrates + fiber + moderate protein helps reduce the total calories consumed during the day and slow down the sugar absorption process, thereby reducing fat storage, especially in the abdomen.
