Breakfast should be a balanced combination of lean protein, healthy fat, and complex slow-burning carbohydrate.

Oatmeal or oat bran are great options, but you can also choose 100% wheat bran (not to be confused with wheat germ), quinoa, bulgur, barley, fibrous fruits, non-starchy vegetables, sweet potatoes, 100% stone-ground whole wheat, rye or pumpernickel bread.

The complex slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise.

You’ll also have sustained energy for several hours, as whole grains digest slowly and feed your rain and muscles gradually. In addition, the fiber present in 100% whole grains has been shown to aid fat loss and keeping you full so you don’t overeat.