'I'm a nutritionist - I stopped eating a popular breakfast and it completely transformed my body'

Autumn Bates said on YouTube: "Over the last decade or so, there have been a few things I've experimented with removing from my breakfasts that have completely changed my body.

"I was able to improve my workout recovery, reduce bloating and feel less hungry between meals by removing some items."

One breakfast Autumn decided to ditch was low-protein fruit smoothies. Autumn started having these for breakfast when she initially developed an interest in fitness, and she regularly enjoyed a recipe comprised of orange or tangerine juice, regular yoghurt, honey, banana and wheat germ (part of a cereal grain).

She told her subscribers: "It tasted great and it was at least a little bit better than some of the breakfast items I was having because yoghurt does have some protein in it.

"But it was still really high in sugar and relatively low in protein for what my body really needed.

"And because it was higher in sugar, I would get some energy immediately and then feel hungry in two hours or so because of a blood sugar crash."

Rather than going for a low-protein option to start the day, the expert advised opting for protein-packed morning meals.

According to the expert, making the swap from high-sugar, low-protein fruit smoothies to low-sugar, high-protein smoothies had a transformative effect on her body.

Autumn said: "I make smoothies to this day. I love smoothies, but I make sure they are lower-sugar smoothies with higher amounts of high-quality proteins."

She explained that these new and improved smoothies helped to support her body recomposition goals - especially recently with her 1st 6lb weight loss journey - as well as preventing her from feeling hungry soon after.

LATEST DEVELOPMENTS

• 'I lost 12st 2lb - my favourite weight loss food can be used in so many meals'
• At-home ab exercises to tone your stomach, improve posture and enhance performance
• Woman who lost 6st 4lb swears by four simple lifestyle hacks to shed fat

The nutritionist also named the fruit you should not eat for breakfast if you want to lose weight.

High-quality proteins are the way to go if you want to see results. It is not only essential for maintaining and developing muscle mass, but it also keeps the body feeling satiated for longer.

The American Society for Nutrition stated: "A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night."

The best protein sources include beans, peas and lentils, nuts and seeds, lean meats, fish, dairy products and soy products.