Breakfasts that work like Wegovy? What doctors recommend for belly fat

Dr. Lee Jin-bok / Captured from Lee's YouTube channel

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Should you skip breakfast — or eat it?

Some skip breakfast because they’re short on time, while others do so to maintain a fasted state for weight control. But choosing the right foods in the morning can reduce cravings throughout the day and help with weight loss. Here are three healthy breakfast options that can help you stay slim and energized.

Dr. Lee Jin-bok, a family medicine specialist with 25 years of experience treating obesity, said on his YouTube channel, The God of Health, that simply changing your breakfast can stabilize blood sugar and help flatten your belly. He recommended three breakfast foods even doctors eat.

“Protein in the morning is crucial,” he said. “It helps build muscle, but it's also essential for hormone and cell production.” Lee added that good-quality protein boosts the release of a substance in the gut called incretin, which increases feelings of fullness and reduces food intake throughout the day. “This works in the same way as obesity medications like Wegovy and Saxenda,” he explained.

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Eggs: A convenient source of high-quality protein

Eggs contain every nutrient except vitamin C and fiber. In particular, they are rich in choline, a compound that aids fat breakdown and supports brain function — making eggs beneficial for people with dementia and students alike.

Some worry about the cholesterol in eggs, but Lee said that while eggs contain cholesterol-raising components, they also contain compounds that lower it. “There’s no need to worry too much,” he said. For healthy individuals, two or three eggs a day are fine. Those with high cholesterol who are on medication can eat up to two; if not taking medication, one egg is recommended.

Legumes: Slow blood sugar rise, many forms of intake

Lee called legumes “the best among plant-based proteins.” Not only are they a high-quality protein source, but they also come in many forms — such as tofu, unsweetened soy milk, fermented soy paste, soy pulp and natto.

He also noted that legumes are high in fiber, which slows down blood sugar spikes. Their glycemic index (GI) is very low — 29 for lentils, 30 for black beans and 24 for kidney beans. Foods with a GI of 55 or less are considered “low,” 55–69 “medium” and 70 or above “high.”

Greek yogurt: Great protein, but check if it’s unsweetened

Greek yogurt is made by straining regular yogurt to remove whey — the clear liquid that contains natural sugars and potential allergens. Lee recommended Greek yogurt as a protein-rich option but stressed the importance of checking the label.

“Make sure it’s unsweetened and that it has fewer than 10 grams of carbohydrates, ideally 5 grams or less," he said. "The fat content should also be 3 grams or less.”

This article from Kormedi.com, Korea’s top healthcare and medical portal, is translated by a generative AI system and edited by The Korea Times.