Who doesn’t want to loss some extra fat? One of the biggest “myths” in the workout/exercise community is that if you exercise in the the morning on an empty stomach, you will burn more fat. The logic behind this claim makes some sense. You have already been fasting for hopefully 7 to 8 hours (sleep) and your body is primed to keep burning adipose tissue.
However, researchers in Italy recently found that eating at least a small breakfast consisting of protein and some healthy fats actually lead to more body fat oxidation for fuel during and for another 24 hours after the workout (compared to the fasted group). The group that ate breakfast also burned more total calories throughout the day through post-exercise oxygen consumption.
Some good things to try would be eggs, avocado, meats, or even a low sugar yogurt with some walnuts or other unsalted nuts.
Paoli, A., Marcolin, G., et al. Exercising Fasting or Fed to Enhance Fat Loss? Influence of Food Intake on Respiratory Ratio and Excess Post-exercise Oxygen Consumption after a Bout of Endurance Training. International Journal of Sport Nutrition and Exercise Metabolism. 2011. 21(1), 48-54.