10 Worst Breakfast Foods to Avoid

Breakfast.  To eat or not to eat. While there is scientific evidence to suggest that fasting may be beneficial for body composition, many people still want to enjoy breakfast.  If that is you, here are 10 breakfast foods to avoid.

By:  Tim Ernst – Founder of and Udemy Instructor

I’m sure you have already heard that breakfast is the most important meal of the day.

While intermittent fasting has been on the rise and scientific research has shown big benefits for better body composition, many researchers suggest that skipping breakfast ultimately leads to weight gain by making poor food choices later in the day.

If you are someone who loves and enjoys breakfast, there are several foods that you should avoid if you want to lose fat or maintain good body composition.

Creating different meals for fat loss or building lean muscle can be quite expensive, time consuming and confusing for those starting out.

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4 Studies have shown that a this type of breakfast consisting of protein and fat help struggling men and women to lose fat at least TWICE as fast… and up to SIX times as fast!

It also may be a useful strategy to increase satiety, improve appetite control, reduce snacking, improve diet quality, reduce food motivation and reward, and support healthy weight management.

The truth is, there are 7 fatty foods that can help you get a flat stomach.

The state of your hormones and metabolism will influence how calories in and calories out works.

Want to REBUILD a healthy and supportive metabolism? It starts with what your eating and diet.

With that being said, here are 10 popular breakfast foods you should avoid for fat loss.

Breakfast Food Killer #1  Cereal


Cereals were actually invented due to religious beliefs of John Kellogg.

The Seventh Day Adventist church believed in abstaining from meat and that’s when an alternative such as cereal was born.

The problem with cereal is that they are full of refined sugars and carbohydrates derived from corn.

The only exception for eating cereal is to find ones that are derived from rice and can be eaten in the afternoon an hour after a workout.

Here’s a great example of a cereal that is healthy and can fit into anyone’s diet

Breakfast Food Killer #2  Bagels


Bagels are full of carbohydrates, fats, oils and calories that will add inches to your waste line.

Eating a bagel with butter is even worse because carbohydrates should not be eaten with healthy fats such as butter.

Here’s an example of a great and healthy breakfast to eat for optimal body composition.  It’s a video of me cooking a high fat/protein meal.

Breakfast Food Killer #3  Muffins


Muffins are full of sugar and carbohydrates that wreaks havoc on your quest to lose fat.

The other bad thing about muffins is the added trans fat!

Breakfast Food Killer #4  Toast


Bread is a fat loss killer full of processed carbohydrates.

Just like bagels, adding butter or jam only adds calories that your body does not need and ruins fat loss.

Breakfast Food Killer #5  Instant Oatmeal


There is nothing wrong with oatmeal like steel cut rolled oats.  Instant oats are made with groats and whole rolled oats with added sugars.

Breakfast Food Killer #6  Granola Bars


Many people have been deceived into thinking that granola is a “health” food.

Granola has added fats and oils, including soybean, corn, safflower, sunflower, and canola oils.

It’s refined vegetable oils like these, which are high in omega-6 fats and prevalent in processed foods.

Breakfast Food Killer #7  Orange Juice (Fruit Juices)


Orange juice or any other fruit juice is very high in sugar.  You might as well and drink a soda or coke.

These are considered sugar-sweetened beverages (SSB), a category that also includes sodas. SSB have been linked to weight gain, diabetes, metabolic syndrome, and dental caries (i.e., cavities).

Breakfast Food Killer #8  Fruit Flavored Yogurt


Dairy consumption actually improves body composition.

Yogurt is not a bad food unless you get the ones that have the sugary fruit in the bottom.

The added sugar negatively impacts the health risks for obesity, diabetes, cardiovascular disease.

The next time you go out and buy yogurt get the plain ones and add stevia with fresh blueberries.

Breakfast Food Killer #9  Pancakes


Pancakes are a favorite breakfast item but are full refined flours, added sugars, and poor-quality vegetable oils.

Add a slab of margarine and syrup and you are in BIG trouble.

If you still want to eat your pancakes, here is a healthy apple/oatmeal recipe that’s delicious!

Breakfast Food Killer #10  Hash Browns


Despite potatoes being a healthy choice of foods, hash browns are full of vegetable oils and unhealthy fats.

Here’s The Real TRUTH about Potatoes, Glycemic Index, and Other so Called “White Foods” — Do They Help or Hurt Your Goals to Lose Belly Fat?


The take home message is that if you must eat breakfast eat foods that are high in protein and fats such as:

Want something easy to make if you don’t have time in the morning to cook?

BioTrust’s – Low Carb

weighth loss

BioTrust’s Low Carb is a true, honest, and delicious premium blend of exotic proteins that solves ALL of the previously mentioned problems, and then some.

For starters, it’s the best-tasting protein on the planet, period. If you’re going to be drinking protein “milkshakes” daily, you want to make sure you’re using a brand that you truly enjoy and look forward to.

This stuff is like dessert… literally.

Beyond that, I want you to really rest easy, because BioTrust Low Carb is gluten-free, soy-free, and made with natural ingredients.

That means it contains no artificial additives, colors, flavors, preservatives, or sweeteners… at all.

Instead, it’s naturally sweetened with all-natural stevia extract and a naturally sweet form of fiber called inulin that adds a sizable 4 grams of fiber per 24 grams of protein.

BioTrust Low Carb is Certified Hormone-Free, sourced from cows not treated with dangerous growth hormones like rBGH and rBST (not the case for the vast majority of all other protein products).

On top of that, it’s a true time-released blend of 4 different fast- and slow-acting proteins that provide your body with quality nutrition for up to 8 hours, without the insulin-spike associated with whey-protein-only products.

What’s Next?


Now that you know how to eat healthier for breakfast, you need to know how to eat for the rest of the day!

Did you know that certain foods can actually DAMAGE levels of important fat-burning hormones in your body?

Even more, these same foods RAISE levels of your fat-storing hormones, making it nearly impossible for you to lose fat and see those abs…

And many of these foods are touted as healthy!

==>  INSTANTLY Flip ON Your Body’s Fat-Burning Switch, Helping You Lose 7-11 Pounds in the First 7 Days— WITHOUT Sacrificing Your Favorite High Carb Meals


1.  Deshmukh-Taskar PR, Nicklas TA, O’Neil CE, Keast DR, Radcliffe JD, Cho S.
The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: the National Health and Nutrition Examination Survey 1999-2006.
J Am Diet Assoc. 2010;110(6):869-878. doi:10.1016/j.jada.2010.03.023.
2.  Timlin MT, Pereira MA, Story M, Neumark-Sztainer D.
Breakfast Eating and Weight Change in a 5-Year Prospective Analysis of Adolescents: Project EAT (Eating Among Teens).
PEDIATRICS. 2008;121(3):e638-e645. doi:10.1542/peds.2007-1035.
3.  Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD.
Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents.
J Am Diet Assoc. 2005;105(5):743-760. doi:10.1016/j. jada.2005.02.007.
4.  Leidy HJ, Racki EM.
The addition of a protein-rich breakfast and its effects on acute appetite control and food intake in “breakfast-skipping” adolescents.
Int J Obes 2005. 2010;34(7):1125-1133. doi:10.1038/ijo.2010.3.
5.  Hoertel HA, Will MJ, Leidy HJ.
A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late-adolescent girls.
Nutr J. 2014;13:80. doi:10.1186/1475-2891-13-80.
6.  Leidy HJ, Hoertel HA, Douglas SM, Higgins KA, Shafer RS.
A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents: High-Protein Breakfast Improves Weight Management.
Obesity. 2015;23(9):1761-1764. doi:10.1002/oby.21185.
7.  Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC.
A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women.
Nutr J. 2015;14(1):17. doi:10.1186/s12937-015-0002-7.
8.  Karalus M, Barisas L, Zaripheh S. The effect of commercially prepared breakfast meals with varying levels of protein on acute satiety in non-restrained women.
FASEB J. 2014;28(1):823.6.

Who Is Tim Ernst?

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Comment Below:


  • Eric

    October 11, 2016

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  • admin

    October 11, 2016

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