Breakfast is considered the most important meal of the day. It boosts your energy and stamina, improves mental focus, and keeps your blood sugar levels within a healthy range. Some breakfast foods are better than others for weight loss. Binging on doughnuts and cereals first thing in the morning won’t help you slim down. It can actually affect your mood and trigger insulin spikes, leaving you tired and cranky.
Need help? Here are some simple tips on what to eat for breakfast to get lean:
Watch Your Calories
A healthy breakfast should provide 300 to 400 calories. Eating too much can drain your energy and cause blood sugar spikes followed by crashes. To slim down, try not to exceed 350 calories for breakfast. To maintain your weight, aim for a range between 350 and 400 calories.
Choose Your Carbs Wisely
Ideally, the first meal of the day should be rich in complex carbs that are slowly released into your system. Get 45 to 55 percent of your breakfast calories from oatmeal, veggies, fruits, and other high-carb foods. Avoid breakfast cereals, sugary treats, and heavily processed foods, such as pastries, bagels, and ready-made meals.
Load Up on Protein
Protein should account for 15 to 20 percent of your breakfast calories. That’s about 13 to 20 grams. Eating protein for breakfast will keep your blood sugar stable, curb hunger, and increase your metabolism. Whey protein powder, almond milk, eggs, Greek yogurt, poultry, nuts, and seeds are among the best protein sources, so add them into your plate.
Consume Healthy Fats
Aim for 10 to 15 grams of fat for breakfast. Avocado, raw nuts, chia seeds, flax seeds, and coconut oil contain healthy fats that preserve lean mass and ignite your fat burning engine. Avoid high-fat meals in the morning because they may cause digestive distress.
Get More Fiber
Make sure your breakfast provides at least six grams of fiber. This nutrient keeps your digestive system running smoothly, eliminates toxins, and regulates blood sugar. It also suppresses appetite and keeps you full until later in the day. Go for fresh fruit, veggies, whole grains, nuts, and seeds to boost your fiber intake.
