There are two types of people in the world: Those that think about their breakfast before falling asleep at night, and those who sort of have to force themselves to eat something in the morning. But the older you get, the harder it can be to tap into your natural energy reserves, especially if you neglect to start your day with a nutrient-dense meal. Skipping breakfast may seem like a shortcut to weight loss, but in actuality, this can create obstacles that hinder you from burning any pesky belly fat. Whether you’re a breakfast lover or not, eating this meal at the top of each day can help support your overall health and wellness while supplying you with the boost of energy you need to show up with your best food forward. Furthermore, there are particular breakfast foods that can help reduce belly fat and slow aging at the same time.
When it comes to losing belly fat, it is even more important to focus on this as you age because aging can slow dow your metabolism, making you more susceptible to developing the most harmful type of belly fat, visceral fat. Visceral fat grows around your abdominal organs, and carrying too much of it is a known risk factor for conditions like diabetes, stroke, and heart disease. Unfortunately, age in and of itself is a major risk factor that can also leave you vulnerable to developing these conditions, in addition to other chronic illnesses. However, there are healthy ways to leverage your diet so that you can manage and even lose belly fat while also slowing down the pace of your biological aging.
To find out which breakfast foods were best to help lose belly fat and slow signs of aging, we spoke with a handful of expert dietitians and rounded up their suggestions for the best healthy breakfast options that address these factors. Read on to learn which breakfast foods are best for burning belly fat and retaining your youthful vitality—and for more healthy eating tips that also enable aging, check out The 5 Best Vegetables to Eat After 50.
“The fiber, protein, and healthy fats in this meal will keep you full for longer, which will prevent overeating and rapid glucose spikes,” says Best. “Simply top a slice of whole-grain toast with avocado and a poached egg.”
One study published in Nutrients found that participants who consumed avocados on a regular basis gained less weight than those who didn’t eat avocado. Another study published in the International Journal of Environmental Research and Public Health noted that pairing eggs with a high-fiber food (i.e., avocado and whole grain toast) was associated with greater feelings of fullness and therefore fewer calories consumed at the following meals. These findings show that this breakfast meal may help you consume fewer calories, which can aid in weight loss efforts.
Researchers have also discovered that avocado consumption can help improve your cognitive function as you age. It may even help improve your skin’s elasticity, essentially reducing the appearance of skin sagging that can emerge over time as you grow older.
Because eggs are an amazing source of protein, and many dietitians suggest using eggs to make an omelet so you can pack in a ton of other nutrient-dense ingredients. The nutrients of the eggs and vegetables together can help with aging and belly fat loss.
“A veggie-packed omelet is a great breakfast option for weight loss and anti-aging benefits. They are loaded with healthy fats and antioxidant-rich produce that will directly fight inflammation, are low in calories for weight loss, and rich in nutrients that fight aging,” says Best. “They are also an easy and tasty way to get lean protein and vegetables, which can help with weight loss efforts. The protein from the eggs and fiber from the vegetables will help keep you feeling full for longer periods of time which will offset your hunger and overeating throughout the day.”
“Combining a variety of fruits like kiwi, grapefruit, bananas, and berries can be mixed together to create a fruit salad medley that provides a number of nutrients, fiber, and antioxidants,” says Best. “The fiber will keep you feeling full for longer and the antioxidants will help reduce oxidative stress in the body.”
Oxidative stress—which can contribute to chronic disease—can accelerate the biological signs of aging. This form of stress occurs when there’s an imbalance in your body of antioxidants and free radicals, which is why eating antioxidant-rich foods like fruit can help avoid it.
Fruit not only plays a role in slowing the aging process, but it can also be a helpful breakfast food for belly fat loss as well. For instance, according to the Journal of Nutrition, consuming fruits and vegetables was linked to less visceral fat in both men and women.
