Do you know what you eat for breakfast affects your hunger levels throughout the day?
The best type of breakfast is one that is low in sugar, high in fiber and high in protein. A University of Missouri study found that eating a high in protein breakfast increases satiety and reduces hunger throughout the day.
A good breakfast helps balance your hormones, prevents energy dips
and reduces sugar cravings.
It helps you feel grounded and focused.
Dr. Christiane Northrup explains “When you eat breakfast, your metabolism gets jump-started for the day,”. When your metabolism remains balanced throughout the day, your endocrine system is more likely to remain stable, thus avoiding hormonal fluctuations.
Since it’s your hormones that make you hungry and cause satiety, it’s important to keep them in balance. Leptin is the hormone, made by fat cells, that decreases your appetite, it’s the “satiety hormone”. When your leptin signals are working properly you feel full longer. You don’t have uncontrollable cravings for sweets and your fat is burned for fuel, helping you to stay slim.
Eating a good breakfast gets your leptin to function properly. Read leptin article here
Eating a high protein breakfast in the morning also kickstarts your metabolism by setting into motion a variety of biological processes associated with digesting food.
Breakfasts To Avoid
Avoid anything that contains sugar, processed carbohydrates and highly inflammatory food like gluten, dairy, soy, corn and for some people, eggs. Unfortunately, some people are sensitive to eggs. You may discover you can eat very fresh pasture raised eggs but not commercial eggs.
Breakfasts to STOP eating:
- Cereals, pastries, bagels
- Smoothies that contain high-sugar fruits like pineapples bananas and no fat or protein. I prefer to make smoothies with low glycemic fruits like berries and apples.
- Fruit and yogurt (fruit is high in sugar and dairy can be inflammatory)
- no ice drinks and nothing cold (cold shuts your digestion down and you need the juices to process the food)
So, what do you eat instead?
15 Low Sugar, High Protein, High Fiber Breakfasts
Easy Bake Avocado and Egg
Recipe: PaleoHacks | Easy Baked Avocado and Egg
Little Green Goddess Soup
Recipe: The Little Green Spoon | Little Green Goddess Soup
Protein Packed Monster Breakfast Cookies
Recipe: Allergy-Free Alaska | Protein-Packed Monster Breakfast Cookies
Paleo Breakfast Bread
Some of us just have to have “bread” in the morning to feel satisfied. This is a high protein bread made with almond butter and eggs and no flour. Serve it topped with sliced avocado or spread with almond butter for extra fat and protein.
Recipe: Watch Fit | Paleo Breakfast Bread
Creamy Amaranth Porridge
If you like cereal try amaranth. It’s gluten free and one of the most nutritious “grains,” containing more fiber and protein than most other grains. One cup of cooked amaranth has 5 grams of dietary fiber and 9 grams of protein.
Recipe: Jeanettes Healthy Living | Creamy Amaranth Porridge
Paleo Breakfast Hash
Recipe: Lexis Clean Kitchen | Paleo Breakfast Hash
Grain Free Almond Flour Muffins
Sometimes you just need a muffin. These tasty little muffins are made with blanched almond flour and sweetened with a little maple syrup (or honey). The pasture-raised eggs provide protein and you get healthy fats from either grass-fed butter or coconut oil.
Recipe: Tasty Yummies | Grain Free Almond Flour Muffins
On The Go Paleo Hot Cereal
This is my favorite for traveling. This tasty cereal contains organic coconut, almond meal, pecan meal, organic chia seed, organic flaxseed meal, konjac root, organic cinnamon and Himalayan pink salt.
In my hotel room I use the coffee maker to warm up some water, pour it over some of the mix. Add berries, almond “milk”, or whatever you have on hand to make the perfect morning porridge.
Vegan Chick Pea Omelette
Recipe: Fork and Beans | Vegan Chick Pea Omelet
Buffin Protein Muffins
Recipe: Livin Paleo | Buffin Protein Muffins
Matcha Chia Pudding
Recipe: Eat Well Enjoy Life | Matcha Chia Pudding
Mini Spinach and Mushroom Frittata
Recipe: Eat Well Enjoy Life | Mini Spinach and Mushroom Frittata
Grain Free Breakfast Porridge
Recipe: Eat Well Enjoy Life | Grain Free Breakfast Porridge
My Favorite High Protein Green Smoothie
Recipe: Eat Well Enjoy Life | My Favorite High Protein Green Smoothie
3 Ingredient Banana Almond Pancakes
Recipe: Eat Well Enjoy Life | 3 Ingredient Banana Almond Pancakes
I encourage you to change your breakfast for one week and see how you feel. You may be pleasantly surprised.
Please leave me a comment below and let me know what you eat for breakfast.