Do I Need To Eat Breakfast To Lose Weight? | Best Breakfast Practices For Fat Loss
You’ve probably heard it a million times, that breakfast is the most important meal of the day. But you may still be wondering, why? Do I need to eat breakfast to lose weight? If breakfast is so important, what are the best foods for energy to eat at breakfast? Read on to learn why breakfast is so important and my best breakfast practices!
Why Breakfast IS The Most Important Meal Of The Day
It’s scientifically proven that 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 our body that food is coming in. This gets our body out of the “fasting” mode it was in while we were sleeping 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 we fuel them the right way.
So many people skip breakfast because they don’t feel hungry right away in the morning. This is especially true for those early risers who are up before the sun. However, this starts a train reaction in your body called starvation mode!
When your body is in starvation mode, it panics and thinks it's not going to get food, so it begins storing fat. Yes, it actually works to STORE FAT, which is what we’re trying to avoid and get rid of!
So how do we get away from this? How do we prevent our bodies from going into the fight-or-flight starvation mode and into a state of regulation and fat burning?
Best Breakfast Practices For Fat Loss
If your goal is fat loss, there are a few simple breakfast practices that can help you achieve your goals, all while fueling your body and boosting your energy.
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 like a piece of fruit or whole grain toast, something small and healthy is better than nothing to get that metabolism going again!
Do NOT grab anything just to eat something. Steer clear of muffins, pastries, and bagels in the morning. 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. Breakfast should come in at 100 or even 150 calories higher than the other meals you consume throughout the day. 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. When making your breakfast plate, try to get in carbs, protein, and healthy fats to ensure your macros are balanced and fit your goal for the day. If you are an early riser who doesn’t want a huge breakfast right away, eat something small and get the rest of your macros in for breakfast a little later in the morning.
Do NOT chug bulletproof coffee. These coffee drinks can pack a whopping 440 calories! These are wasted calories that will have you feeling depleted and run-down. Not to mention the crash you’ll experience later in the day! Your calories should come from whole foods, not coffee drinks with no health benefits or real, sustainable energy.
DO have fiber in your breakfast. A breakfast that’s high in fiber will help to reduce cravings as well as leave you feeling fuller longer. Be sure to read your food 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 fiber fruits, veggies, oats, and chia seeds to your breakfast. Smoothie bowls are a great way to pack a big fiber punch!
Protein Vegan Pancakes
Another great option for a balanced breakfast are these protein vegan pancakes! They are delicious and loaded with healthy fats, high-energy carbs, and protein that will help boost your metabolism in the morning.
Ready for the recipe?
Ingredients:
1 cup rolled oats (gluten free)
1 banana, peeled
1 cup unsweetened almond milk
3 tablespoons vanilla protein powder
1 heaping teaspoon baking powder
1/4 teaspoon baking soda
1 tablespoon coconut oil - for frying
Directions:
Place all ingredients (except coconut oil) in a blender or food processor until smooth.
Heat up a tiny bit of the coconut 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.
Top with your favorite fruits for an added treat and fiber (just make sure it fits your macros for the day).
Enjoy!!
For more macro-friendly breakfast recipes and weekly meal plans to help you fuel your body for fat loss, check out the Total Body Transformation program, where you’ll get delicious recipes that fit your customized macros each and every week!
What’s your favorite healthy breakfast recipe? Share it in the comments below!