Not all breakfasts help you burn fat. In this post, you’ll discover which keto breakfast keeps your body in fat-burning mode—and which common options like bagels or yogurt could be sabotaging your weight loss goals.
Watch: Dr. Becky Breaks Down 3 Breakfasts That Affect Fat Burning
This article is based on a new video by Dr. Becky from DrBeckyFitness.com, a college instructor in the science of nutrition. In it, she compares three common breakfast options—and explains how each one affects your metabolism, insulin levels, and fat storage.
If you’re following a low-carb or keto lifestyle, or just trying to lose weight without crashing mid-morning, you’ll want to pay attention to what she shares.
👉 Watch the full video below, then scroll down for a quick summary and takeaways.
Bagels with Cream Cheese: A Fat-Trapping Combo
Bagels may seem like a healthy option, but they’re made from refined carbs. These digest quickly and spike your insulin levels. Add cream cheese on top, and now you’re pairing high carbs with fat. That’s a setup for rapid fat storage.
Dr. Becky explains that the insulin spike pushes both sugar and fat into your fat cells. Your blood sugar crashes soon after, making you feel tired and hungry again—often just hours later.
Yogurt and Fruit: Hidden Sugars That Slow You Down
Store-bought yogurts often contain a surprising amount of added sugar. Pairing them with fruit may seem healthy, but you’re really stacking sugar on top of sugar.
Fructose from fruit is processed by the liver and can be stored as fat—especially if you struggle with insulin resistance. Dr. Becky suggests full-fat, unsweetened yogurts topped with chia or sunflower seeds as a smarter alternative.
Bacon and Eggs: A Keto Breakfast That Works
This is where the keto lifestyle wins. Bacon and eggs are low in carbs, rich in protein and fat, and don’t spike insulin. This helps keep your body in a fat-burning state longer.
Dr. Becky also clears up the confusion around saturated fat, noting that research shows no strong link between it and heart disease—especially when carbs are kept low.
What About Skipping Breakfast?
If you’re not hungry in the morning, intermittent fasting might be a great tool. Dr. Becky explains how skipping breakfast can help extend the fat-burning state from your overnight fast.
She also links to a second video with simple strategies for trying intermittent fasting safely and effectively.
🔥 Bonus Tip: Support Fat Burning with Keto Essentials
Want to stay in fat-burning mode even on your busiest mornings? One tool that helps is this exogenous ketone supplement.
It supports ketosis, curbs cravings, and gives you steady energy—perfect for fasting days or when your keto breakfast needs a boost.
Try it here to support your metabolism naturally.
Key Takeaway
This video makes it clear: your first meal sets the tone for your day. While bagels and yogurt might seem healthy, they spike insulin and slow down fat loss. A keto breakfast like bacon and eggs supports fat-burning, keeps insulin low, and delivers sustained energy.
🎥 Be sure to watch the full video above for a deeper explanation, personal stories, and science-backed tips from Dr. Becky herself.
I'm a certified health coach and nutrition expert.
My goal is to take the confusion out of healthy living and make it simple for everyone.