According to recommendations from the World Health Organization (WHO), a diet rich in fiber, limiting free sugar and saturated fat is an important factor in weight control and obesity prevention.
In breakfast, fiber-rich foods such as oats, whole grains, and whole wheat bread help slow down digestion, thereby prolonging feelings of fullness and limiting snacking. This is an important factor in reducing belly fat accumulation.
In addition, protein-rich foods such as eggs, unsweetened yogurt, and soybeans have the effect of increasing the heat effect of food, helping the body consume more energy during digestion.
Supplementing good fats from nuts such as almonds, walnuts, or avocados can improve insulin sensitivity, thereby helping to control belly fat more effectively.
Low-sugar fruits such as apples and grapefruits are also recommended for breakfast thanks to their high content of antioxidants and fiber, which support digestion and reduce inflammation in the body.
Dr. Donald Hensrud, a nutritionist at the Mayo Clinic Medical System (USA), once emphasized: "There is no single food that helps lose weight, but a healthy breakfast can lay the foundation for long-term weight control.
Conversely, experts warn that you should limit pastries, fried foods and sugary drinks in the morning because they can quickly increase blood sugar and promote fat accumulation in the abdomen if used regularly.
