"Fat-burning" breakfast from 2 cheap ingredients always available in the fridge

(Dan Tri) - Many studies show that starting the day with eggs and vegetables can be more effective in reducing fat, stabilizing blood sugar, and maintaining muscle mass.

A simple breakfast of eggs and vegetables not only helps you stay full longer but also helps reduce belly fat, stabilize blood sugar and maintain muscle mass, according to many prestigious nutritional studies in the world .

Effective fat loss thanks to the mechanism of staying full for a long time

Research published in the International Journal of Obesity found that people who ate eggs for breakfast consumed less energy throughout the day and tended to lose more weight than those who ate bread or refined carbohydrates.

Breakfast made from vegetables and eggs is considered very good for health (Photo: Getty).

The reason is that eggs contain complete protein, providing enough essential amino acids to help prolong the feeling of fullness and limit snacking.

Green vegetables are a rich source of soluble fiber, which slows down the emptying of the stomach and helps release energy slowly. When protein from eggs and fiber from vegetables are combined, the body absorbs energy more steadily, avoiding sudden increases in blood sugar, a factor that leads to belly fat accumulation.

Maintain muscle mass and boost metabolism

A common mistake when losing weight is to cut calories too much, causing the body to lose muscle and slow down metabolism. Egg protein has a high biological value, especially rich in leucine, an important amino acid in muscle synthesis.

According to the Journal of Nutrition , adding high-quality protein to breakfast helps maintain lean muscle mass even when calorie intake is low. When combined with green vegetables containing B vitamins, folate and magnesium, the body is better supported in the process of energy metabolism, cell recovery and fat burning.

Stabilize blood sugar, limit visceral fat accumulation

Breakfasts high in refined carbohydrates like white bread, pasta, or instant cereals often cause blood sugar to spike, stimulating the body to secrete insulin, a fat-storing hormone especially in the abdominal area.

According to information from Harvard Health Publishing , a diet rich in lean protein and green vegetables helps stabilize blood sugar, reduces the need for insulin secretion, thereby limiting the accumulation of visceral fat. This habit also helps maintain stable energy throughout the morning, avoiding fatigue or cravings for sweets in the middle of the day.

Supports hunger-satiety hormone regulation

Fiber in vegetables helps increase stomach volume, prolongs digestion time and stimulates the production of satiety hormones such as GLP-1 and PYY.

When eaten with eggs, the protein source activates these hormones more strongly, the effect of controlling appetite is more obvious. People who maintain this habit often eat less in the following meals while still ensuring the necessary energy.

Comprehensive health benefits

Not only does it help you lose fat, but breakfast with eggs and vegetables also brings many metabolic benefits. Protein helps protect muscles, while vegetables provide antioxidants, vitamins C, K, A and minerals that help boost immunity and protect cells from oxidative stress.

According to the World Health Organization (WHO), increasing the proportion of green vegetables and healthy protein sources in the diet helps reduce the risk of cardiovascular disease, type 2 diabetes and obesity.

Nutritionists recommend maintaining a regular breakfast routine, prioritizing fresh, minimally processed foods. A plate of boiled or fried eggs with stir-fried vegetables, salad or vegetable soup is a balanced, easy-to-make choice that brings long-term health benefits.

From a small breakfast, you can make big changes to your body, helping to reduce fat sustainably and maintain abundant energy every day.

Source: https://dantri.com.vn/suc-khoe/bua-sang-dot-mo-tu-2-nguyen-lieu-gia-re-luon-san-trong-tu-lanh-20251112110400394.htm