Minimize Your Approach
Have you ever undertaken a major dietary change only to completely bail on it weeks into the program? Maybe you have had difficulties even taking that very first step.
If you feel you need to make some changes with your eating but are too overwhelmed by just the thought of it or do not know what changes to make, I would suggest minimizing the approach. Instead of attempting wholesale changes to your diet I would consider taking a more actionable step, which is focusing first on just your breakfast.
If you concentrate your efforts on getting breakfast right, you will have a greater chance for sustained success. You will also be making changes to a meal that can create benefits for you that will last later into the day. Getting your breakfast dialed in properly can begin to change your life.
Eliminating Carbs From Breakfast
Before we dive into some enjoyable options to eat for breakfast it is probably as important to discuss what you should avoid, in order to set yourself up for the best possible chance of success in your weight loss efforts. I would suggest that carbohydrates be completely eliminated from your morning meals.
This is not about being low-carb or gluten free, although I believe in and adhere to both of those concepts. Eliminating carbs from breakfast is more about timing your intake of carbs for the best possible chance of burning fat and losing weight. It is also about opting instead for food items that have a high-fat content along with some complementary protein values.
Switching over from a carb based breakfast to a high-fat breakfast will help your body become better at burning fat as a fuel source instead of burning sugar from carbs. This in itself will begin to make positive changes for you, as sugar is a fleeting source of energy.
Choosing high-fat food items instead of carbs in the morning will help regulate your blood sugar levels more efficiently, provide a more sustained energy level through to your midday, and will help you regulate your appetite more efficiently.
Initially, dropping carbs entirely from breakfast may be a bit of a culture shock since the majority of foods items found in a “traditional” breakfast tend to be loaded with carbohydrates. Bagels, cereals, muffins, and toast are all items high in carbohydrates.
Even fresh fruits, a staple on many breakfast tables, are dense with natural sugars and should be avoided in the morning to make the best possible start to your day for weight loss and sustained energy.
Refined Carbohydrates Are Worthless
The breakfast items containing refined carbohydrates in particular, like many kinds of cereal and muffins, are flat out disastrous for you. Refined carbohydrates are also known as simple or processed carbs and have been stripped of almost any potential wholesome value, like fiber or minerals. They are found in processed sugars like table sugar, high fructose corn syrup and refined grains like white flour. Refined carbohydrates can:
Cause rapid spikes in blood sugar and insulin
Promote short-term fullness and potential overeating
Stimulate the part of the brain associated with reward and craving
Increase belly fat
Cause inflammation of the body
Increase risk of obesity
Increase risk of heart disease
Increase risk of type 2 diabetes
If eliminating cereals, muffins, and other carbs from your morning routine seem way too radical, I do understand the reluctance, but I am fully confident there will be some tasty and enjoyable options awaiting you. I believe you will also relish in how well you will begin to feel.
Options For A High-Fat Breakfast
Feeling satiated with good energy and a nice mental clarity will be the results that will encourage you to maintain a carb free breakfast. I am a big believer that results and first-hand experience can be more powerful in forming habits than discipline.
Some of my favorite breakfast items are:
Eggs: hard boiled, scrambled, or fried in grass-fed butter
Pork bacon - uncured and nitrate free
Turkey and Chicken breakfast sausage - nitrate free
Butter Coffee (aka “Bulletproof style coffee)
For me personally, there is nothing easier than batch cooking a bunch of hard boiled eggs on a Sunday to have them be easily accessible throughout the week. I love drizzling eggs with tabasco sauce too. It is an easy and an impactful meal to start your day right.
Often, time and admittedly desire to be cooking in the morning are both running low, so I turn to a high-fat smoothie as a quick fix. I am a big believer in eating and chewing our meals as the primary means of caloric intake, but sometimes a smoothie is simply more convenient when in a pinch. My go to smoothie is:
Coconut Milk from a carton
Coconut Milk from a whole fat can (may seem redundant with the carton variety too, but there is more fat and I feel more taste added with a few spoon fulls of the canned variety)
Whey Protein Powder (make sure it is a low to no carb source with no sugars added)
The Power Of MCT Oil
If you are not familiar with MCT Oil, it is a reliable supplemental source of strong healthy fats for you. Dr. Josh Axe created a comprehensive breakdown of the wellness benefits of MCT Oil. In the mornings I use MCT oil in my bulletproof style coffees as well. Just be careful to stick with one serving of MCT Oil per morning. It can be a bit harsh on the stomach and stir up an urgent rush to the bathroom if overused. MCT Oil will be a big help to your mental clarity and energy levels as you adjust away from burning sugar from carbs as a fuel source, and instead, burn dietary fats for energy.
The Almighty Bulletproof Coffee
If you are not familiar with bulletproof style coffee, it can be an incredibly tasty and fat filled morning beverage for you. It can also be used as a meal replacement in the morning and can serve as a sensible gateway into undertaking an intermittent fasting practice. Once you have put about two weeks into eliminating carbs from your breakfast, you will be primed and ready to try intermittent fasting, if you have not already begun doing so.
Skipping Breakfast Entirely: Intermittent Fasting
I believe intermittent fasting to be the magic bullet for weight loss struggles. It can prime your body to finally begin to burn those stubborn areas of body fat that previously clung to you no matter what you did. Intermittent fasting also has a handful of powerful wellness benefits associated with it, well beyond weight loss, like the elimination of damaged cells, cognitive enhancement, and potential life extension.
Get Your Breakfast Right
Breakfast is often bandied about as the most important meal of the day, but I feel that is a bit overblown anymore. It is, however, a meal that can set the tone for your ability to burn fat and maintain positive energy levels into your midday. Breakfast can also serve as a sensible platform to ease into making some small changes to your diet. It can be a means to finally get some positive habits formed that will be sustainable and lasting.
Do not get bogged down by overwhelming and wholesale changes to your entire dietary program. Make a singular move, for now, and get your breakfast right. It is a sensible step towards some positive change.