October 14

The Best Breakfast for Fat Loss (Hint-Low Carb Is Best)


Do I need to eat carbs for breakfast? Is protein the best? What about saturated fats? Deciding what to eat for breakfast is confusing, especially when your goal is to lose weight.

In this video, we take a look at three common breakfast options:
*A bagel and cream cheese
*Yogurt and fruit
*Bacon and eggs

One of these options keeps your body in a state of fat burning, while the other two encourage your body to make fat. Together we'll evaluate each breakfast to determine which one is best for fat loss.

In the video, you'll learn:
*How to choose slow-digesting foods that keep hunger away until lunch.
*The worst food to eat for breakfast
* The "healthy breakfast food" that doesn't deserve its title
*Why eating more for breakfast is not a good strategy for holding off hunger
*The best way to eat yogurt
*The truth about saturated fats

Work with Dr. Becky:

Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss:

Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge:

Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program:

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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
What Can You Eat on a Low Carb Diet? (Full Food List)
5 Low-Carb, High-Fat Foods to Eat Every day:
Is Fruit a Problem on My Diet:
Insulin Resistance Explained:

Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search:

Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.


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  • You are such a smooth speaker, thank you for another excellent video explaining clearly things that others muddle through. Great examples. Diane

  • You are so thorough and that is very helpful. Those that truly want change don’t seek just answers, they seek knowledge and understanding, logic. Knowledge is power, you give us that. I appreciate every one of your videos and feel so grateful to have found your channel. Thank you so much for what you do.

  • Thank you for this calm, concise and factual presentation. Wouldn’t normally watch anything like this but I’ve listened, taken it in and am presently acting upon your advice – with beneficial results, even after a few days. Keith 71+1/4 x

  • I lost more then 20 kilos doing keto, I look younger now at nearly 64 then I did 8 years ago. Such a good diet to follow, I did slip here and there, and I still do, but within two weeks I am back to losing wieght again, and the wieght, tends to not come on that fast after I did the diet, I do not know why, but it seems that it last a bit even when you switch to carbs for a while, you do not lose when you do eat carbs, but you do not gain wieght fast after Keto. Still I do not command that one should abuse of the time away from the diet, as the befits are to great to throw away.

  • I have been low carb for nearly four years now and only just come across your video’s, great way of explanation, so well done and understandable for anyone, thank you very much for this

  • I’ve just found your channel! I love how your videos are not too long, but very informative. Struggling with eating less carbs, especially bread and potatoes … I’m Irish 😆 What I’ve listened to so far has inspired me – going to try the (easy) intermittent fasting. Love your voice too! 💚☘️

  • How refreshing to hear sound advice without BS or attempts to sell anything.
    Becky you are a gem ; and your directives are sensible and plausible.
    I am so upset about my spare tire that was added on to my middle in menopause, but
    I have a plan now

  • You just got a new subscriber. I have type 2 diabetes & I am working so hard to try to get healthy, including working out every day & changing my diet. I’m not very knowledgeable on either but doing the best I can. I so appreciate your well thought out videos & teachings. Ive been at it for going on two weeks now & 4 pounds down. Not much but better than I was.

  • My 11 year old daughter has sworn off of cereal this year before school and every morning has eggs and her test scores have more than doubled this year I attribute a lot of that to her diet.

    • @Vanessa Eden Sandra Westley but it has been beaten and shredded and it’s not in its raw state, probably not as much as flour but the packet will give you the carbohydrates

    • A Chinese tradition, in some regions of China, is for kids to eat eggs for breakfast and pregnant mothers to eat a dozen eggs often daily. I’d say it shows in their kids’ test scores.

    • @Vanessa Eden shredded wheat cereal is still highly processed and has lost most of its nutrients. In addition, eating grains on a low-carb diet (ketogenics) is not encouraged.

  • Love how easy you explain the process of how insulin works and what it does to us. You have given the explanation I have needed to understand healthy eating!

  • Your videos are easy to understand and follow . I’m finally able to make dietary changes Thank you for helping me start this journey. Keep sending us knowledge !!!

  • Dr Becky so happy I found you. I’ve been trying to do Keto since 05/17. Weigh daily, started in at 183.3lbs and this morn, 06/11/20, weighed 181.6. I’m wondering if I’m insulin resistant or just impatient. I plan to search your programs for advice and help. Thanks BB

  • I just recently found a yogurt at my store that is purely cultured milk without any sugar added and I was SO GLAD, because I used to make my own yogurt with coconut cream and it got to be pretty expensive and somewhat time consuming.

  • Another one well done, young lady. One thing: As an insulin dependent diabetic, keeping close watch on the effect of different foods, on my hour to hour BG numbers… I learned years ago that if I eat fat in my food, there is nowhere near the same spike in BG, as if I ate a low-fat meal. Even one that was mostly protein. I discovered that the fat slows down the metabolism of the glucose and gives my body more of a chance to just urinate the excess sugars out.

  • I’m a nurse, working on completing another level of nursing education. I’ve studied nutrition for years, on my own, as a hobby/obsession. I plan to get a master’s degree in nutrition once I’m done with my current nursing degree level. All our nutrition classes teach the old food pyramid strategy and still teach that low carb diets are dangerous as well as saturated fats, and it’s so frustrating having to endure that. I’m glad you don’t teach that way.

  • I am an RN and have worked around many Doc’s that are unable to explain our systems as clearly in layman’s terms as you do. I also have had such positive experience with Chiropractors as it relates to nutrition, better than MD’s. I love your approach and I am glad that i discovered you on you tube. Pam

  • I’m glad that you’re explaining how this all works rather than saying things like “avoid all sugar or all refined carbs.”

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