Breakfast is very important in the day’s diet, breakfast needs to be sufficient amount of nutrition and reduce the intake of fat in order to meet the body’s nutritional intake, but also to ensure the effect of not gaining weight. You can choose vegetables, fruits and high-protein foods, as well as some food with satiating effect: 1, fruit: you can choose to eat an apple in the morning, because apples are rich in dietary fiber and vitamins. The rich dietary fiber will give people a strong sense of satiety, while meeting the basic needs for vitamins throughout the day, while not making people fat. Other fruits are strawberries, peaches, etc., rich in vitamins and relatively little sugar; 2, vegetables: you can choose tomatoes and carrots, tomatoes are rich in pectin, lycopene, can accelerate the gastrointestinal tract peristalsis, accelerate metabolism; carrots contain carotene, folic acid and calcium, can inhibit the desire to eat greasy food, reduce the intake of high heat energy; 3, high-protein foods: soy milk, eggs and milk, etc. Eggs and milk and other foods contain a large amount of high-quality protein. Protein in the energy supplement accounted for a large proportion of the synthesis of various types of biochemical metabolic reactions in the body enzymes, regulating the metabolic activities of the body to achieve the purpose of fat loss; 4, satiety food: oats without additives, brewed with boiling water as porridge to eat, lower calories, containing more fiber, so after eating a strong sense of satiety, conducive to weight loss.