Best Breakfast Practices
We’ve been told time and time again that breakfast is the most important meal of the day. But why?!
What does the science tell us?
Well, first off, eating breakfast primes the digestive system and regulates our blood sugar levels. When we eat breakfast within an hour of waking up, our brain tells the body that food is coming in which gets it out of starvation mode and works to regulate the metabolism and stop storing calories as fat.
Our bodies are truly remarkable and can do so much for us when fueled the right way.
You see, many skip breakfast because they don’t feel hungry which starts a train reaction called starvation mode! In starvation mode the body panics and thinks its not going to eat so it stores fat. Yes, you read that right….it works to STORES FAT! Isn’t this what we’re trying to avoid and get rid of?!
So, what’s the best breakfast practices you ask. They’re quite easy really.
Do NOT skip breakfast! This will send your body into starvation mode, throw your blood sugar levels off and cause cravings throughout the day.
Do eat something within the first 1-2 hours of waking up, even if it’s something small.
Do NOT grab anything just to eat something. Stay clear of muffins, pastry and bagels. Yes, they’re quick grab and go items, but they will spike your blood sugar levels which can cause weight gain and diseases like diabetes over time.
DO make breakfast your highest calorie dense macro balanced meal of the day. Have it come in at 100 or even 150 calories higher than other meals. I have found that clients who have a more substantial breakfast do better when it comes to weight loss and reducing cravings throughout the day. Think carbs, protein and healthy fats to ensure your macros are balanced and fit your goal for the day.
Do NOT chug bullet proof coffee. These drinks pack a whopping 440 calories! These are wasted calories that will have you feeling depleted and run down.
DO have fiber in your breakfast. High fiber will help to reduce cravings as well as leave you feeling fuller longer. Be sure to read your labels though, “high in fiber” isn’t always a good thing when it’s loaded with sugar and other ingredients that don’t serve you! Instead add high fibre fruits, veggies, oats and chia seeds to your breakfast.
Now for the delicious pancake recipe that is loaded with healthy fats and protein that will also work to boost your metabolism!
PROTEIN VEGAN PANCAKES
Ingredients:
I cup rolled oats (gluten free)
1 banana peeled
1 cup unsweetened almond milk
3 tablespoons vanilla protein powder
1 heaped teaspoon baking powder
1/4 teaspoon baking soda
1 tablespoon coconut oil - for frying
Directions:
Place all ingredients in blender or food processor until smooth (except coconut oil)
Heat up a tiny bit of oil in a frying pan and spoon or pour in a small amount of pancake batter
Cook on a low-medium heat for a few minutes until you see little bubbles appear on the surface of pancakes
Flip over and cook for another few minutes until golden brown and crispy.
Enjoy!!
Top with your favorite fruits for an added treat and fiber. Just make sure it fits your macros for the day.
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