One of the biggest mistakes dieters make is thinking that not eating is the fastest path to weight loss. This is like thinking that you can make your car more fuel efficient by not filling it up. Sure, you save a bundle on gas, but you car doesn't go anywhere. In reality, if you want better gas mileage, you get regular oil changes, you rotate the tires, check the alignment, and fill up with the appropriate octane of gas. In other words, you give your car what it needs. Similarly, you lose weight not by depriving your body of what it needs, but by giving it exactly what will help it run better, at the right time and in the right amount. This is why it is crucial to always start the day with a good breakfast.

By the time you wake up in the morning, your metabolism has slowed to a crawl because you have essentially been fasting for eight or more hours (This is where the word breakfast comes from. By eating your first meal, you “break” your nightly “fast.”) A well-balanced meal in the morning will keep your metabolism healthily humming along all day long.

Carbs are essential for good brain function throughout the day. Oatmeal will give you those brain boosting carbs, plus the high fiber content of oats will help prevent you from feeling hungry until your next meal.

Egg whites give you your needed protein, and have less bad fats than the egg yolks.

If a trainer’s diet calls for some healthy fats, peanut butter or fish are excellent options. A nice omelet with tuna is a delicious way to start the day.

Obviously, bodybuilders will have different dietary needs than those who are looking to lose weight. Check with your personal trainer on what breakfast foods will best help you reach your personal fitness goals.