How to Boost Metabolism at Breakfast – Mega Metabolism Boosting Foods

Do you want to know how to boost metabolism at breakfast and start losing weight? Well, before we can answer your question with a practical answer, we must actually provide you with some straight facts regarding the “metabolism boosting breakfast” myth, beginning with the sad news: there’s no such thing as a “breakfast metabolism” that will help you lose weight, so no matter how long your weight loss breakfast menu is: it will not work. However, don’t despair yet! Let us explain to you the real science behind metabolism boosting foods and how breakfast can help with your weight in one way or another. To accomplish that, let’s begin with the facts.

Does Eating Breakfast Help You Lose Weight?

Our first question – does eating breakfast help you lose weight? – will be answered as researchers have answered it for some time now: “not necessarily”.

According to the members of the American Society for Nutrition and their investigations surrounding meal frequency and weight loss, it’s hard to prove that breakfast (or any meal for that matter) can boost metabolism since eating habits are hard to study. They actually comment that there’s no evidence linking meal types and/or meal frequency to the number of calories burnt daily, so there’s no proof backing up the existence of a metabolism boosting breakfast.

Dietitians comment the same. Nutritionist Jill Weisen Berger explains that many people misunderstand the benefits of eating breakfast because of this myth. According to her own breakfast metabolism study, breakfast helps with weight management, but not with calorie-burning! Other studies back her up, stating that breakfast is, indeed, related with lower body weight, but not with enhancing metabolism. So, if you’re hoping to eat breakfast to kick start metabolism solely, we’re sad to say that it won’t work. Are you asking yourself, how to boost metabolism at breakfast then, Should I skip breakfast?

So, Can I Skip Breakfast to Increase Metabolism?

Even if you’re not a dieter, you must never underestimate the power of a good breakfast. To summarize, breakfast can help you control your late morning cravings (which usually lead you to fast / junk food), reinforce portion control (eating reasonable portions is an effective way to maintain your desired weight, once you’ve reached it), make you feel full and comfortable all day (at least if you eat grains and fiber), and improve your daily performance. Instead of seeing breakfast as an impediment to lose weight, see it as an extra support! You just need to understand how to increase metabolism during your morning meals, which is possible.

Breakfast metabolism as the way people see it doesn’t exist. But it can help you kick start it…if you eat the correct things in the morning time!

How to Increase Metabolism During Breakfast?

Although breakfast won’t help you burn calories as you wish, there are some metabolism boosting foods that will help you with it.

Here are the top 4 foods that rev up metabolism and help you lose weight as soon as you wake up:

Protein-Rich Foods

Meat, fish, eggs, dairy, grains, nuts and seeds increase your metabolism for a few hours, thanks to the long time they require to be properly digested. Proteins increase the thermal effect of food (TEF), which refers to the number of calories needed by your body to properly process the meals’ nutrients, reduce the metabolism drop and helps you feel full for a long time, which in turn prevents you from overeating.

Iron, Zinc and Selenium-Rich Foods

Although different, these minerals play a similar role in your body: they’re feed your thyroid gland, the regulator of your metabolism. If you don’t eat these minerals enough, the gland will not produce enough hormones and slow down your metabolism. You can find them in meat, seafood, legumes, nuts and seeds.

Chili Peppers

Peppers contain a chemical called “Capsaicin”, which increase your metabolism and reduce your appetite. Although not all studies agree with this, it’s still possible to see peppers as unlikely allies when fighting against weight; also, they will add some spice to your breakfast!


A sweet, delicious coffee not only helps you stay awake, but can also increase your metabolic rate by up to 11%! Studies have found that people that consume the caffeine found in the equivalent of about three cups of coffee burn an extra 100 calories daily. However, keep in mind that this effect varies from person to person, so don’t expect it to magically reduce your weight as with other people.

With these ingredients and some nifty fast metabolism diet recipes in mind, breakfast will become your dietary ally!

What Should I Eat for Breakfast to Speed Up My Metabolism?

Check the foods we just described above and think in a hearty meal for your morning time. For example, what about some portions of meat or fish with eggs? Or perhaps something fiber-rich? The choice is up to you!

However, skip sugars and anything that wasn’t listed above. They are your safest bet.

Does Breakfast Make You Gain Weight?

No. As we explained above, breakfast balances your weight, and skipping it means skipping several benefits you need in your daily life. As a matter of fact, people who skip breakfast tend to weigh more than people who eat breakfast (or, so they say, as it isn’t backed up by evidence either), so even if you’re not a dieter, you need to eat breakfast every day.

Eating breakfast alone doesn’t help you lose weight, but rather the meals you eat! So, instead of worrying about eating the first thing you find in order to kick start your metabolism, search for metabolism boosting foods and add them to your morning meal. There is no healthy breakfast to lose weight per se, but breakfast can help you lose weight if you know what and how to eat! As long as you keep the pointers we just showed above, you’re on the right path to get the weight you’re looking for!

Related Articles