First thing in the morning, it's best to hydrate with water (warm lemon water is popular) and then have a balanced meal with protein, healthy fats, and carbs like eggs, Greek yogurt, oatmeal with berries, or a protein smoothie, avoiding sugary or processed foods to set a positive tone for your energy and digestion for the day.
However, here is a full list of the best foods to eat on an empty stomach:
If you're not properly hydrated, body processes do not work as efficiently. When we first wake up, our bodies are pretty dry, so drinking 12 to 18 ounces of water first thing will rehydrate and allow for better digestion when you eat.
Most dieticians recommend drinking a concoction of honey and lemon with warm water first thing in the morning. Drinking this on an empty stomach puts your system into fat-burning mode, making you feel fit, healthy, and light throughout the day.
Here are some examples of foods that can be eaten on an empty stomach: Wholegrain foods such as oatmeal and brown rice. Almonds, cashew nuts or other nuts. Low-fat yogurt and fresh fruit. Eggs (scrambled) with low-fat cheese or turkey bacon. Smoothies of fresh fruit blended with low-fat milk.
Foods to avoid on an empty stomach:
There are just three steps to it: Eat 30 grams of protein at breakfast. Eat breakfast within 30 minutes of waking up. After breakfast, get 30 minutes of low-intensity, steady-state exercise.
1. Warm Lemon Water with Ginger. Simple yet powerful, warm lemon water with ginger kickstarts digestion, alkalizes the body, and aids liver detoxification. The active compound in ginger, gingerol, has thermogenic properties that help melt fat — making this one of the most effective drinks to reduce belly fat.
Carbonated Beverages: Fizzy drinks like colas and soda contain carbon dioxide gas, which can cause bloating and discomfort, especially on an empty stomach. The sugar content can also lead to a blood sugar spike and crash, leaving you feeling tired and irritable.
Water is the best thing to drink in the morning on an empty stomach for pure hydration. Your kidneys, skin, brain, and every cell in your body need water to function. Why water works: Flushes out toxins accumulated overnight.
Drinking fluids right when you wake up is key for healthy digestion. Tea made with warm water can help gently get things moving in your digestive system. Other drinks like plain water, coffee and smoothies all have benefits.
As you drink more liquid, your kidney function and hormones will start to change and you'll likely notice your body recalibrating and becoming more efficient at handling the high water volume. You might even notice that your body will start to crave more water the more you drink.
Drink water before you feel thirsty. You should drink a small amount of water many times a day, and drink 100-200ml of water every time. Drink one glass of water in the morning and evening respectively, and drink water every 1-2 hours in the rest of the day.
Try the rule of three! You'll choose three vegetables, three fruits, three grains, three proteins and two to three snack foods, which can include a fun food.
Hydrate. "First thing each morning, even before drinking coffee, drink at least 8 ounces of water," Reyes suggests. "Overnight we tend to get dehydrated, and drinking the water upon waking will replenish what you've lost, flush out toxins and possibly kick-start your metabolism."
What to Avoid or Limit at Breakfast
Yogurt is packed with protein and probiotics (gut-healthy bacteria) and can be a great foundation for breakfast.
Drinking on an empty stomach also means a person will become drunk much quicker than they normally would and are more likely to get sick as the body struggles to process the alcohol. Common side effects of drinking without eating beforehand include: Impaired co-ordination. Stomach pain.
The 7-second morning trick is not about instant fat loss. It's a very short, repeatable morning action, usually involving a drink, that's meant to influence appetite, awareness, and routine before the day begins. The “7 seconds” refers to: How quickly the habit can be started.
Physical activity helps burn abdominal fat. One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
The worst carbs for belly fat are refined carbohydrates and added sugars, found in sugary drinks, white bread, pastries, and processed snacks, because they spike blood sugar and insulin, leading to increased fat storage, especially around the abdomen. While no single carb is solely responsible, these quickly digested, low-fiber options promote inflammation and insulin resistance, contributing to visceral (belly) fat.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."