After gym

Since protein has fat-burning properties, 20-30 g of protein after gym would be needed for the muscles to rebuild. You can achieve this with a protein smoothie made up of half an avocado, a handful of spinach, a scoop of protein powder and half a banana.

After a low-intensity exercise

Low-intensity exercise could be yoga or pilates and you should follow it up with a light breakfast. A Greek yogurt with fruit or berries, spinach and banana and natural protein powder smoothie will do the trick.

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After high-intensity interval training (HIIT)

After such exercise, you needs to replace the energy used up. This can be done with a slice of whole-grain bread, smeared with almond butter and topped with a banana. This does not only restore energy, it also soothes the muscles with the potassium from the banana. This combination also helps curb overeating, thanks to the almond butter, the good monosaturated fats help you feel fuller for longer.   

Lunchtime exercise

Because you’re only exercising later in the day, it’s better to have fuller meals for lunch than for breakfast. So Greek yoghurt with unsalted mixed nuts and mashed berries is a good way to start your day. This will help you feel full over time as Greek yoghurt is high in protein and calcium.

Sugar-free breakfast

A lot of sugar is hidden in convenient, pre-packed foods. A good substituted for these is either eggs with avocado, or smoked salmon with scrambled eggs. The fish oils curb sugar cravings, as it helps the cells absorb the glucose from the bloodstream.

READ MORE: The busy mom's eating guide

Vegans

Vegans can also enjoy fat loss breakfasts with a serving of cool quinoa mixed with berries, kiwi, roasted almonds and a drizzle of fresh lemon and honey. If there is no time to sit down and eat, then enjoy a shake made of almond milk, spinach, kale, broccoli, avocado, banana and vegan protein powder, on the go. Check the vegan protein powder for hidden sugars, sweeteners and preservatives.

After a wild night out

Start off your day with a sausage and bacon omelette, to feed your salty and fatty foods craving. Also instead of sugary backed goods, have  smoked salmon, avocado and eggs on toasted rye bread instead. This will replenish the lost nutrients due to the alcohol metabolism.

Reporting: Redonline