One of the easiest and most effective ways to lose weight and improve your health is to eat a protein-rich, whole food breakfast.
Eating a healthy breakfast reduces body fat, boosts metabolism, improves mental focus, increases energy, reduces risk of type 2 diabetes and obesity, decreases overeating, improves behavioral problems, lowers risk of depression, increases athletic performance, stabilized blood sugar levels, and improves heart health. With this many benefits, it’s no wonder what you eat for breakfast has a huge effect on how you look, feel and perform for the rest of the day. Set up for success with the better balanced breakfast tips below.
1. Think Outside The Box
While some studies suggest that any breakfast is better than no breakfast, there are some foods you want to avoid, such as processed products made with refined carbs, de-fatted dairy, and artificial sweeteners. These foods include cereals, muffins, bagels, waffles, pancakes, french toast, pastries, juices, donuts, and low-fat yogurt/milk. These insulin-spiking foods set you up for a mid-morning crash, increased cravings, weight gain, inflammation, nutrient deficiencies, and a higher risk for diabetes and obesity.
2. Pack In Protein
Consume more protein at breakfast by making the switch from wheat, or refined carbs, to meat, or protein-rich foods. Crucial at breakfast, high-quality protein provides consistent energy and essential nutrients to increase your mental and physical performance. Protein reduces cravings, supports immunity, promotes fat burning, and improves your mood. Aim for 25 grams of protein per meal, which is about 4 eggs, 3-4 ounces meat/poultry/fish/seafood, or 1 serving protein powder.
3. Don’t Forget Fat
Fat aids fat loss, helps stabilize blood sugar levels, increases satiation, reduces cravings and prevents overeating. Cooking protein and vegetables in a healthy fat, adding a sliced avocado or grabbing a handful of nuts is an easy way to get more fat during your morning meal.
4. Add Vegetables
Although vegetables are probably not the first thing on your mind in the morning, they’ll greatly benefit your brain and body with an extra nutritional boost in vitamins, minerals and fiber. Green leafy veggies are an excellent nutrient-dense, low-carb, colorful addition to any breakfast. Non-starchy veg should be the bulk of your carb intake, but other options can be included depending on your activity level and weight loss goals.
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