Skipping Breakfast is NOT an Option
That is if your goal is to boost your metabolism, burn more fat and enjoy energy throughout the day.
I know, I know…it’s not news to you that Breakfast is the most important meal of the day.
Why?
It programs your metabolism for the rest of the day.
What I find to be surprising is how many Know this yet Choose to Skip it.
Knowing vs. Doing – the biggest difference between those who get results and those who do not.
If you are ready to Get Results, then I’d like to help you DO something about it! Here’s a Quick Fat Burning Breakfast checklist to help you get you going or to make tweaks to see and feel even better results…
Fat Burning Breakfast Checklist
–> Eat within an hour of waking
Yes, even if you think you are not hungry.
Your body has been fasting while you slept and needs to replenish nutrients lost, to give your body and brain fuel, to kick start your metabolism as well as prevent the desire to binge on high carb foods later in the day.
If you like that having that “hungry” feeling, try drinking a glass of water right when you awake in order to stimulate your digestive system.
—> Eat a Breakfast that’s focused on Protein & Produce
Choose foods that will get you at least 10 grams of protein (ideally 20 grams) and get a couple servings of produce in from fruits and/veggies.
As shown in my breakfast photo above, 2 eggs will give me 12 grams of protein and I have at least 2 servings of produce with my breakfast, this particular meal I enjoyed 1/2 of a grapefruit and 2 cups of spinach which I steamed right alongside of my eggs just before they were done.
—> Don’t Skip the healthy fats
It’s time to let go of the low-fat diet trend.
Your body NEEDS good fats!
Fat provides needed energy.
Fat is needed so your body can absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins.
Fat provides flavor and texture to help prevent food from being bland and dry.
Fat helps food to stay in the stomach longer, giving a greater sense of satisfaction and preventing hunger soon after meals.
Fat may help your body produce endorphins (natural substances in the brain that produce pleasurable feelings).
Diets too low in fat (less than 20 – 25%) may trigger cravings.
So…healthy fats will not only help add to your energy, they contribute to feeling satisfied longer and help eliminate cravings!
Need some options for healthy fats?
Avocados, walnuts, nut butter, coconut oil, flax seed oil are all excellent sources of heart healthy fats plus provide additional health benefits.
For my breakfast I not only have the natural, healthy fats from my eggs but cooked my eggs in coconut oil. Gives it a fabulous flavor!
—> Be Careful on the Carbs
This is one of the biggest mistake breakfast eaters make ~ filling up on too many processed carbs.
Doing so can lead to increased hunger and cravings shortly after breakfast and big dips in energy.
Watch out for “empty carb calories”. Items such as cereals, granola, bagels, breads, breakfast bars, muffins, waffles, pancakes, pastries, etc. These items are simply too high calories and too low in the nutrients needed to rev up your metabolism and keep you energized for the day. When in doubt – take a look at the nutrition facts label. Examine how much sugar you are taking in when compared to fiber, fats and protein.
That being said yes there ARE good carbs that you can choose to eat that are not stripped of essential nutrients and thata are supportive to your fat loss efforts.
Choose whole grain items such as steel cut oats, rolled oats (you can seek out gluten free options), quinoa, sprouted grain bread (Ezekiel), barley, kamut, amaranth, buckwheat…grains such as this can easily be prepared the night before then tossed with fresh fruit and nuts for a tasty and satisfying meal in the morning.
Too Busy?
Nope ~ not a valid excuse.
Even if you are super busy in the morning there is no excuse to either prep your breakfast so it is ready the night before or have a super simple green smoothie. Grab and go!
My favorite is 2-3 cups of spinach, 1 cup of frozen blueberries, 2 scoops Prograde Chocolate Protein and a teaspoon of coconut oil.
Ready to Ramp up Your Breakfast & Your Fat Burning Results?
What’s Your Favorite Fat Burning Breakfast?
Your Friend and Coach,
oatmeal, pnb, orange…that has been my go to lately. The girls love it too!
Good reminders Holly.
I just want to clarify, does 20-25% mean healthy fats should make up 20-25% of our total daily calories?
Hey Trish ~ yes 20-25% of your total daily calorie intake.
EX: If you eating 1600 calories be sure not eat less than 320 calories of healthy fats a day (about 35 grams a day).
My fav breaky is scrambled eggs with a large greek salad… mmmm
Hi, Holly, I find that if I have a bowl of cereal (as a change from eggs etc) it stops me feeling hungry or wanting to snack in an hour or so, but I’m wondering how much the sugar/carbs content should be in the nutrient facts label? (I remember you saying in another article the amount but I can’t find where I read it!) thanks.
When I first get up for at least the first 2-3 hours I feel really nauseous and don’t have much of an appetite. Any ideas on how to help with building an appetite?
Hey Holly this is a great reminder but tell me, All Bran cereal, a cup of plain yoghurt and a pear…is that enough? probably not? I was a bit late and had it this morning.
Alma,
On your All Bran, check the nutrition facts label – many cereals are either loaded with added sugars and high fructose corn syrup.
It’s also super easy to overeat cereal – what are you measuring out for a serving size?
Finally, if your body is sensitive to gluten (and many are) this wheat product can cause adverse reactions.
Plain greek yogurt is best (higher in protein) – any whole fruit is great.
If you are concerned with getting more fiber in your diet – I’d suggest doing it with whole foods rather than a cereal.
Kara,
If you are sick to your stomach when you awake, is it due to poor sleep, stress, unhealthy eating habits the day before, medications, dehydration…?
Worth taking an inventory of your daily habits to determine what is contributing to this.
Laurelle,
I’d be curious to hear what your cereal of choice is.
It’s less about carbs/sugars and more about what you are seeing in the ingredients list.
This is why I either have organic whole grain cereals on hand for my boys or stick to rolled oats & quinoa for cereals.
My breakfast is usually one whole grape fruit, 2 slices of whole wheat brown bread, with a cup of rooibos tea, but my tummy still get big.