Thursday, April 9, 2015

Is Your Breakfast Sabotaging Your Diet?


Is Your Breakfast Sabotaging Your Diet?

Are you eating a breakfast of champions each morning? Many of my clients begin their coaching thinking they're healthy eaters, and for the most part they are. However, when I ask what their typical breakfast consist of, it’s common to hear, “I have oatmeal, orange juice, and toast for breakfast.”

Little do they know that eating a high carbohydrate breakfast with little to no fat or protein actually is not a healthy breakfast—it’s a simple carb loaded breakfast, which spikes insulin and causes weight gain. They're correct that each food group is healthy, but coupled together without protein isn't as healthy as they may think. 
Oatmeal is more nutritious when made with sugar-free almond or coconut milk and eaten with protein, such as eggs or mixed with protein powder. When combined with protein and some healthy fat, oatmeal becomes a wholesome breakfast that nourishes the body, sustains energy levels, and helps build and maintain lean muscle mass.

Having toast, such as white or wheat bread also sabotage your weight loss efforts. If you're a toast lover, reach for Ezekiel bread that’s made of sprouts—it doesn't have gluten, which can upset the digestive tract. 

And, orange juice or other fruit juices are loaded with fructose, which causes insulin to spike quickly. Insulin is a fat storing hormone, you don't want to start your day off by producing excess amounts of insulin, which you don't want. 

Can you see if you start your day off with a breakfast of all carbs, you're going to overload your body with glucose and spike your insulin? When you do eat a high carb breakfast without protein and fat, you’ll come crashing down soon after, and then will most likely end up craving simple carbs later in the morning to boost your blood sugar again.

If you want to start your day off right, eat a breakfast of champions that consist of macronutrients: protein, a complex carb, and good fat. Make it a high priority to begin your day by eating a well-balanced breakfast.

What to Eat for Breakfast

Below are a few breakfast ideas to give you a good idea what a truly healthy breakfast looks like. 
  • 4 egg whites with 1 whole egg scrambled, Ezekiel bread toast with butter (Food for Life Genesis 1:29 is my favorite) and ½ grapefruit
  • Protein pancakes made with coconut flour or almond flour, vanilla whey protein powder, almond or coconut milk, 1 egg, a dash of cinnamon and nutmeg. Serve with butter, fresh berries, and sugar-free syrup or jam.
  • Omelet made with 4 egg whites and 1 whole egg, peppers, mushrooms, onion, tomato, and feta cheese, with Ezekiel toast.
  • A smoothie made with sugar-free coconut or almond milk and water, ice, spinach, kale, ¼ cup frozen berries, whey protein powder, a dash of cinnamon, chia seeds and ground flax seed.
By eating a breakfast of champions that's well-balanced and loaded with macronutrients, you'll feel satiated longer and will have more energy to get you through your busy day. And, studies show that when you eat a breakfast with protein, a good fat, and a complex carbohydrate you'll be less likely to overeat later in the day.

Aim to eat a protein rich breakfast within an hour of waking to kick-start your metabolism and fuel your body with the building blocks to build lean muscle and burn fat.

If you're in need of assistance in learning how to eat a fat shedding, muscle building diet, contact me for a free 20 minute consultation, or buy my book Ridiculously Happy! The Secret to Manifesting the Life & Body of Your Dreams. 

Happy Eating!

Carol Whitaker Xox
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