Nourish Your Metabolism at Breakfast

Breakfast is the most important meal for revving up your metabolism after a long overnight fast. "Consuming a healthy morning meal activates thermogenesis, the process of increasing metabolism and burning calories," says registered dietitian Ilyse Schapiro. Skipping breakfast or making poor food choices can slow your metabolism, disrupt blood sugar balance, and negatively impact your appetite and energy levels throughout the day.

So what should you avoid at breakfast to keep your metabolism humming? Here are the top metabolism-wrecking morning foods to steer clear of:

Sugary Cereals and Refined Bagels

These highly processed carbs lack the fiber needed to stabilize blood sugar and keep you full. "A diet high in refined grains is linked to greater body fat and inflammation," notes Schapiro. Opt instead for fiber-rich whole grains like quinoa or oats. Top whole-grain toast with nut butter or smoked salmon for added protein and healthy fats.

Pancakes and Waffles Made With White Flour

Traditional mixes and recipes are often loaded with refined flour, sugar, and preservatives. "A high-protein breakfast supports metabolism and weight loss by increasing calorie burn and improving satiety," explains Schapiro. Have a single whole-grain pancake paired with eggs or cottage cheese to boost the protein.

Pastries Like Muffins and Donuts

In addition to sugar and refined carbs, these morning treats tend to be oversized, so it's easy to overdo it on calories. "Excess sugar consumption promotes inflammation and weight gain," Schapiro says. Grab a make-ahead breakfast higher in fiber and protein instead, like overnight oats, a smoothie, or breakfast burrito.

Alcohol at Brunch

Drinking on an empty stomach, especially first thing, can disrupt metabolism and lead to poor food choices all day. Schapiro advises sticking with water for hydration or unsweetened coffee, which may give metabolism a lift. Add regular milk or plant milk, but skip the sugar and artificial sweeteners.

Start Your Day Right

Making smart choices at your morning meal is key for keeping your metabolism revved up and supporting your weight loss goals. Focus on whole, minimally processed foods rich in fiber, protein, and healthy fats. A little planning and prep work will set you up for breakfast success all week long.