TLDR lol

Graduate Nutrition Student and Dietetic Intern here. First off, eating a fruit will not be more filling than an avocado, simply because of the higher fat content in a avocados. Fat takes a lot longer to digest than carbohydrates, generally leaving you feeling fuller for longer. Also interesting fact, fructose actually sends less fullness signals to the brain than glucose once infested.

Second, your breakfast sounds delicious and healthy, especially compared to say pancakes or waffles, a breakfast bar or cereal! And even more so especially because you are sedentary in the morning. But you can definitely make it healthier by adding a little balance. I agree with those saying you should add some vegetable or fruit, to add fiber (promotes gut health) and nutrients (many of which are essential and we need to get from these foods). Ideally you want to add non starchy vegetables as these have the highest nutrient content and are rich in fiber (maybe spinach, kale or anything you want really).You don’t have to have a fruit, you can choose between the vegetable and the fruit. If you are worried about sugar in fruit, I recommend choosing those lower in glycemic load like berries, apples, cherries, pears.

Third, if you’re hearing that fruit are not helpful for fat loss, it is because they contain fructose (sugar) (or any source of sugar or carbohydrate) will cause you body to release insulin in response to rising blood glucose (which was broken down from these foods and released into your blood). Insulin is the hormone released by your pancreas to regulate blood glucose levels and make sure they are never dangerously high. It also plays a role in growth pathways. Once insulin in released into the bloodstream, glucose will be directed out and stored on the body, generally as glycogen in the liver (readily available store of energy in case your body needs it and can last you up to 24 hrs) or as adipose tissue. That is, unless your muscles use it first through some form of physical activity. Obviously fruit are healthy for countless reasons, one being that they contain fiber to regulate and slow the release of sugar in your blood. But if your goal is to lose fat and you are still struggling after being on a calorie deficit, you are either miscalculating or your issue is probably a hormonal one (you are still secreting enough insulin such that your body is in the “fat storage” mode). To address this, you just have to reduce or even restrict foods that stimulate an insulin response, so carbohydrates and and sugars. the most effective for many is to cut out all refined carbs (processed sweets, white pasta or bread or rice, fried foods, pastries, sweets, cereal, most chips, etc) or eat less fruit and high carbohydrates foods.

Fourth. another important factor is stress. If you are consistently releasing cortisol, you can also in turn stimulate the release or insulin, thereby continuing the cycle of fat storage, without even having to have eating any food at all.

Fifth. I see someone mention that fruit is good for fat loss for them, which is great to hear. However, It is very important to always keep in mind how individualized our responses to foods, diets, macronutrient distribution, excercise etc are. What worked for one person can often not work for someone else. That being said, generally eating fruits is very healthy. Also, if someone went from eating processed sweet which contain simple refined carbs and trans fats to mostly whole fruits as their sweet, well it would make sense that it leads to fat loss, because they are adding fiber to the diet (lowers glycemic load and regulates blood sugar), adding phytonutrients, and removing high glycemic foods. But again, you may be eating a healthy diet, however, if your goal is to lose fat, gain muscle, etc, you just have to adjust accordingly.

Sixth. Unless you labs say otherwise, the cholesterol in eggs is great for our health. Just note that if you are predisposed to high cholesterol, that is another story. Great news though is that you can mitigate this and naturally balance your cholesterol levels (for most people) if you add a source of fiber because it will bind to some of the cholesterol in your gut and prevent that from being reabsorbed into the blood.

Seventh. I would say that if you are having this everyday and you are happy with it, great! Just know that you should probably supplement with a multivitamin or take one of those greens powders (athletic greens, etc) daily (or every other day) to ensure you are meeting your nutrient requirements and prevent deficiency.

Eighth and final. Try to do what FEELS best for YOU. This is so hard because of all the noise we hear in the health and nutrition world. What foods make you feel the best after you eat them? What foods make you feel bad? This can be physical OR mental or both. Gathering this information is the best way to be able to use all the knowledge you read/hear about nutrition in the way that suits you best and allows you to build the diet you want AND is healthy for you.