The BEST Food To Eat For Breakfast

Imagine for a minute…

That you ate clean for an ENTIRE SEVEN DAYS.  How would you feel?  What would it do to your energy levels?

Now, imagine for a minute that you didn’t eat breakfast…

Or that you simply didn’t have time to throw something down your throat.

What would that do to your energy levels?  Do you have a feeling that you would be hungry sooner than later?

One of the most often overlooked meals of the day is breakfast.

It could be because you have been running behind even before your alarm went off…

Or that you’re not hungry in the morning…

Maybe you don’t have anything in the house, and not eating is a better alternative to the high-calorie breakfast options at the local drive thru.

Whatever the reason, skipping breakfast – hands down – may be the WORST move when it comes to weight loss, maintaining proper blood sugar levels, boosting your energy, and avoiding the common pitfalls of nutrient-dense, calorie rich foods.

If you had the time – and more importantly – the resources available to you, how do you build the BEST healthy breakfast?

Steps to a GREAT Morning Start

To build the best breakfast there are FOUR key ingredients.

And they are as follows:

• Protein

• Fats

• Fiber

• Enough food

Let’s take a closer look at them:

You need to include PROTEIN

Besides being a potent source of amino acids, protein does a couple of things in your body.

First, protein requires energy for your body to break it down.   And that means that just by digesting protein, you are burning extra calories.

Secondly, protein takes a lot longer to digest and absorb than carbohydrates do.    If you keep a great mix of protein to carbs, then you should stay full for longer periods of time, due to the fact that you need to break down all that protein.

Some great sources of protein are: Eggs (yes, the yolk included), almond butter, almond milk, and even all-natural peanut butter are all great sources of protein that you should be including with your breakfast.

You Need to Include FAT

Although most people cringe at the idea of adding fat to their meals, this maybe one of the most important steps to staying satisfied and preventing the need to overeat later.

Including a little bit of fat with your breakfast may help you stay full, which could leave you satisfied as you go through your morning.

In fact, a recent study showed that people who used olive oil had higher serotonin (satiety hormone) levels in their blood – which left them feeling satisfied for a lot longer than the control (no fat) group.

Great sources of fat that you can include: Cooking or drizzling some olive oil on your eggs, avocado on the side, coconut milk or oil, and flaxseed or nuts may be great sources of fat that your body needs to stay full and satisfied.

Stay away from the nutrient-dense, calorie-laden food options that come packaged as they probably contain higher trans-fats than other breakfast options.

Skimping on the FIBER

Yes, fiber is a NECESSARY component to any healthy breakfast!

Besides fiber’s heart-health benefits, fiber is important for slowing down the digestion and absorption of foods once it enters your stomach.

It also may fill you up, therefore preventing you from eating too much at breakfast and at other corresponding meals.

Fiber is very good for:  1) wrapping itself around food particles, therefore slowing down digestion and the release of sugar and nutrients into your blood; and 2) traveling through your system - undigested – picking up waste and helping to rid it from your body.

Great sources of fiber are: 100% whole wheat bread products, sprouted-grain breads, steel-cut oats, fruit (with the skin), and vegetables all contain healthy doses of fiber.

It’s recommended that you get at least 25 grams per day, so starting your day off with a fiber-rich meal will help get you closer to the recommended ranges.

You’re Not EATING ENOUGH

Now, building the best breakfast includes making sure there is enough food on your plate!

If you have a serving (or two) of protein, some healthy fat, plenty of fiber-rich foods (could be any from the list above), then chances are you will have plenty to eat and won’t be hungry again until snack or lunchtime.

However, the biggest problem that people run into: not having enough.

Someone may grab an apple, banana, or something small and quick, but find that they’re starving immediately after or at some point throughout the morning.

And this may create a perfect storm of events where you eat too much at your next meal and probably make unhealthy choices along the way.

If you follow the steps from above, then you can almost ensure that you will have a breakfast fit for a king (or queen).

The Keys to Breakfast

Often, the most skipped meal of the day is breakfast.

And skipping breakfast may lead to low energy levels, hunger, and overeating (when you get the chance to eat).

Many times, people don’t understand what constitutes a healthy breakfast.

By including the ingredients from above, you may build a breakfast that is perfect for maintaining energy levels, controlling blood sugar, and boosting your overall weight loss.



Is This The #1 Fat You Should Be Eating At Breakfast?