The Best Breakfast If You’re Trying to Lose Visceral Fat

While having some visceral fat is normal, too much can raise your risk for health issues; therefore, it’s important to keep it in healthy ranges. But skipping meals like breakfast or adopting fad diets likely won’t give you long-lasting results. You may have heard that there are plenty of benefits to eating breakfast: not only does it help keep hunger in check, but it also helps prevent overeating later in the day. 

So, what is the best breakfast to jump-start your day and help you lose visceral fat? The best breakfast for losing visceral fat is our Spinach-Avocado Smoothie. It’s simple and speedy to make, and perfect for grab-and-go. It’s jam-packed with nutrient-dense ingredients, and your blender does all the hard work for you. Packed with fiber, protein, vitamins, minerals and hydration, this smoothie delivers a wealth of nutrients in one glass. It’s made with just five ingredients you may already have stocked in your fridge and pantry: plain yogurt, spinach, a banana, avocado, honey and water. 

Drinking this smoothie also helps you tick off a serving of fruit and half a serving of veggies. Amy Davis, RDN of Amy Davis Nutrition, says, “This smoothie contains 18 grams of protein per serving and 8 grams of fiber to maximize fullness, along with antioxidants to help reduce inflammation. These factors make this smoothie a great option for targeting visceral fat.”

Versatility is another reason to love this smoothie. Don’t have spinach? Swap it for another leafy green like kale. No regular yogurt? Greek yogurt works great, too. Plus, we love that it’s a single-serving recipe, offering an easy way to make just what you need in the morning. Not to mention, it meets EatingWell’s high-protein, high-fiber, anti-inflammatory recipe parameters. 

It’s High-Protein

With 18 grams of protein per glass, this smoothie is a protein-packed option ideal for visceral fat loss. Kelly Jones MS, RD, CSSD, sports dietitian to pro-athletes and everyday exercisers, explains that high-protein breakfasts have shown to promote satiety and help individuals stick to weight loss diets. Not only does protein keep you full for longer, but it also helps preserve lean body mass while targeting fat loss, even on a calorie-restricted diet.

Protein plays a role in regulating hunger hormones, helping to regulate overall food intake by switching off the signals that cause hunger. When combined with carbs, as in this smoothie, protein also supports more stable blood sugar levels, providing a slow and steady release of fuel to power you through your morning, without spikes or crashes. 

Yogurt is the major protein player in this smoothie, and Jones highlights its unique benefits for supporting visceral fat loss. She says, “Cross sectional studies have shown yogurt consumers tend to have significantly less body fat and abdominal fat when compared to non-yogurt consumers.”Yogurt is also rich in probiotics (look for one with live and active cultures on the label) which can positively impact the gut microbiome, reduce inflammation and support visceral fat loss.

It’s High in Fiber

Just like protein, fiber also takes longer to digest, helping us feel fuller and more satisfied after a meal that includes both, says Mandy Enright, RD, the FOOD + MOVEMENT Dietitian, worksite wellness specialist and author of 30-Minute Weight Loss Cookbook. This smoothie provides 28% of your daily fiber needs, thanks to the banana, avocado and spinach it contains. 

Meeting daily fiber needs is an essential piece of the weight loss puzzle; yet, most people fall short of this important goal. High-fiber diets have been linked to weight loss, as fiber-rich foods move through your digestive system slowly, keeping your gut full for longer and happier. This helps reduce the urge to overeat, whether it’s during meals, later on the day or when late-night hunger strikes. Eating an array of fiber-rich foods also shapes a healthier, more diverse gut microbiome, which can also support healthy weight loss.

It’s Full of Anti-Inflammatory Foods

Enright recommends increasing the intake of anti-inflammatory foods and explains the connection: “Having a higher percentage of body fat can lead to increased inflammation in the body due to the release of pro-inflammatory hormones. This is especially true of visceral fat that can build up in the midsection.”

“Chronic inflammation contributes to metabolic issues over time, and a common symptom of metabolic dysfunction is increased fat accumulation, especially around the waist,” says Davis. That’s why it’s essential to load up on anti-inflammatory foods, and the good news is this smoothie is bursting with them. 

Avocados are one contributor, rich in unsaturated fats, vitamins like vitamin E, minerals and phytochemicals that can help decrease inflammation. Leafy greens like spinach in this smoothie, are another all-star ingredient containing phytochemicals and bioactives that help regulate inflammation. The probiotics found in yogurt also offer anti-inflammatory benefits.

It Supports Healthy Weight Loss

What makes this smoothie so great for weight loss? According to Enright, the combination of protein, fiber and healthy fats is a winner when it comes to weight loss. Having a balance of these nutrients is essential for supporting healthy blood sugar levels, enhancing fullness and promoting satiety.  

Smoothies are also naturally hydrating. Packing with liquid and hydrating ingredients like spinach and yogurt, which can keep you hydrated and full for longer, supporting weight loss efforts. Plus if you’re not a fan of chomping down on fruits and veggies, a smoothie is an easy way to sneak in extra servings. 

Other Tips for Losing Visceral Fat

• Don’t forget to get in steps: Jones says getting adequate exercise is paramount and explains, “By getting more steps in and incorporating strength training, you’ll better support lean muscle mass. While a small difference, lean muscle mass does burn more energy at rest versus fat.”
• Be mindful of alcohol: Overconsuming alcohol can lead to visceral fat gain due to it being pro-inflammatory, calorie-dense and low in nutrients. If you choose to drink, aim to stick to no more than one drink per day for women and two drinks a day for men.
• Make sleep a priority: Getting high-quality sleep on a consistent basis can help reduce visceral fat, says Enright, so don’t neglect your zzz’s. Lack of sleep can disturb appetite regulation, making it harder to moderate intake of high-sugar snacks or drinks when you’re feeling low energy.
• Reduce your sugar intake: Davis recommends lowering your intake of added sugars to decrease visceral fat. Excess intake of added sugar can lead to higher levels of insulin, which can promote fat storage, especially in the gut. 
• Manage stress: Lowering stress can reduce cortisol levels, which is a hormone that can encourage fat storage specifically in the abdomen when elevated, says Davis. Managing stress with habits like exercise, meditation and journaling can also support losing visceral fat.

The Bottom Line

While no one single food or meal can make or break your health, if you’re looking for a breakfast option to support visceral fat loss, our Spinach-Avocado Smoothie is one of the best choices. With its nutrient-dense ingredients, this smoothie is high in protein, packed with fiber and loaded with anti-inflammatory properties making it a delicious addition to your weekly breakfast menu.