Surely you know that breakfast is the most important meal of the day. What you don’t know is that according to Tel Aviv University, women who don’t skip breakfast lose more weight and have smaller waists than those who do. So, if you’re looking for ways to lose fat, it’s really worth spending a little extra time when you wake up to prepare the right breakfast for fat loss.

But what fits and works for you and the goals you have set in this particular case is very likely to be quite different from what your friend or the girl across the office suggests. When it comes to choosing a breakfast for fat loss, there are many variables to consider.

The easiest, safest and most effective way to plan your ideal fat loss breakfast is to calculate how much protein, carbs and fat you need per meal.

  • The classic choice

In one word: protein.

Make a smoothie with half an avocado, a handful of spinach, a tablespoon of protein powder and half a banana. Protein has thermogenic properties which means it burns fat. Also an omelet with two eggs plus two extra egg whites along with vegetables like peppers, mushrooms and some thin slices of boiled turkey is a good alternative. Serve it with some sweet potatoes to replenish the ‘used’ glycogen if you hit the gym before.

  • If you go to the gym at noon

If you’re working out later in the day, opt for a lighter breakfast, leaving larger and more nutritious meals for later in the day especially after an intense session. You can choose yogurt with dried berries and a handful of walnuts. Greek yogurt is high in protein, calcium and healthy fats that will keep you feeling full for longer, while berries and nuts are great for adding flavor and texture, while also helping with weight loss.

  • If you want a sugar free option

If you’re trying to eliminate sugar from your diet completely, breakfast can be difficult. Unfortunately, packaged foods are full of hidden sugars, so you have to be pretty careful. Avocado Poached Eggs are a great idea and with only two, basic yet healthy ingredients.

Or, opt for this classic fat-loss combo: Smoked Salmon Omelette. Fish oil aids insulin in the diffusion of glucose from the bloodstream into the cells, thus keeping the need for sugar to a minimum.

  • What to eat on vacation

When you are traveling or on vacation it is much more difficult to eat healthy.

In this case choose something based on eggs for breakfast. Keep your carb intake low to reduce calories and keep blood sugar levels stable.

Always choose protein and opt for an omelet with vegetables such as mushrooms and tomatoes instead of high-sugar cereals. Any excess sugar turns into glycogen which is a stored carbohydrate and can hinder your weight loss efforts. Just avoid croissants and pancakes with chocolate and prefer avocado on bread with 2 poached eggs or yogurt with fruit.