The best breakfast is different for everyone.

For me, it’s a hearty omelet and combination of pancakes, donuts, and fruit – and of course, a side of peanut butter for each component.

But if your goal is fat loss, the best breakfast is one that helps to keep your appetite in check for the hours to come. If you eat a poor breakfast, the likelihood of you feeling hungry soon (and frequently throughout the day) is high. Fortunately, there’s research that hints at the best breakfast you can eat to promote weight loss and positive changes and body composition.

Let’s crack open the discussion!


In a study published in the International Journal of Obesity, researchers tested the impact that an egg-based and bagel-based breakfast had on weight loss, body composition, and blood lipid (cholesterol and triglycerides) levels across an eight-week study.1

Researchers split 152 subjects into four groups:

  1. Egg-Based Breakfast (Egg breakfast at least five days per week)
  2. Bagel-Based Breakfast (Bagel breakfast at least five days per week)
  3. Egg Comparison Group (instructed to continue normal breakfast routine)
  4. Bagel Comparison Group (instructed to continue normal breakfast routine)

Breakfast Nutrient Breakdown:

  • Egg-Based Breakfast: Two eggs, two slices of toast, and one tablespoon of low-sugar jelly
    • Protein- 17 g
    • Carbohydrates- 31 g
    • Fat- 14 g
    • Calories- 340
  • Bagel-Based Breakfast: One bagel, two tablespoons of cream cheese, and three ounces of non-fat yogurt
    • Protein- 13 g
    • Carbohydrates- 46 g
    • Fat- 11 g
    • Calories- 339

Note: Participants in groups one and two were also placed in a 1,000-calorie deficit as prescribed by a Registered Dietitian. We’ll keep out focus on groups one and two from here on out.

Prior to the study, participants had a blood draw done to assess cholesterol and triglyceride levels, as well as measurements to evaluate bodyweight, hip and waist circumference, and body composition. Weight and body composition measurements were repeated at weeks two, four, and eight.


Change in Bodyweight and Composition: Compared to the bagel-based breakfast group, the egg-based breakfast group:

  • Lost 65% more body weight
  • Lost 16% more body fat
  • Had a 61% greater reduction in BMI
  • Had a 34% greater reduction in waist circumference (lost more abdominal fat)

Change in Cholesterol Levels: At the end of the two-month study, changes in total cholesterol, HDL and LDL cholesterol, and triglycerides didn’t differ significantly between the egg-based and bagel-based groups, despite eggs being a much higher source of cholesterol and saturated fat compared to bagels.


Despite eating a virtually identical number of calories at breakfast, participants who ate a two-egg breakfast at least five days per week experienced significantly greater weight loss and greater body composition improvements compared to those eating a bagel-based breakfast.

Researchers suggest that significant weight loss and body composition improvements were made by those eating eggs at least five days per week because of the ability of the egg-based breakfast to promote prolonged fullness compared to the bagel-based group.

Eggs are a great source of protein and fat. Each slows down digestion, which helps to keep your appetite in check. Researchers believe that this satiating meal had a positive impact on appetite the remainder of the day, ultimately enabling participants to stay within their allotted calorie goal (remember they were placed in a 1,000-calorie deficit).

It’s difficult, however, to confidently state that the difference in protein and fat content was the reason for vastly different results because the groups only differed by four grams of protein and three grams of fat respectively at this meal. Maybe it was related to the egg-based group’s spEGGtacular protein choice?

And in terms of non-significant changes in cholesterol and triglyceride levels, this was of no surprise to researchers because several studies exist showing that egg consumption doesn’t directly influence cholesterol levels. Cholesterol levels are more closely related to genetic predispositions, exercise habits, and total diet rather than one specific food source.


A higher-protein, higher-fat breakfast (compared to a low-protein, low-fat option) may be advantageous for weight loss because of its impact on your appetite the remainder of the day. If you like eggs, consider making them a staple breakfast option in your rotation. Of course, keep in mind that you must be eating fewer calories than you’re burning to achieve weight loss. Simply eating eggs for breakfast won’t override this golden rule.


  • Boil a dozen eggs to start the week and grab two (or more!) each morning
  • Scramble or fry two (or more!) eggs in under five minutes! Add a handful of veggies for an even better, more satiating breakfast.
  • Scramble two eggs in a coffee mug and enjoy on your way to work! (short “How To” video to your right!)
  • Boil multiple omelets at once for the week ahead! (short “How To” video to your right!)


  1. Vander Wal, J. S., Gupta, A., Khosla, P., & Dhurandhar, N. V. (2008). Egg breakfast enhances weight loss. International Journal of obesity, 32(10), 1545-1551.