Breakfast is a very important part of a healthy diet, especially if you are trying to lose weight. Since it is the first meal of the day, it can make or break your efforts to stay on track. Keep in mind that what you eat is as important as when you eat it. Starting the day with high-calorie, nutrient-poor foods will not only put your fat-loss efforts in jeopardy, but will also make you feel sluggish throughout the day. Therefore, pay close attention to how you are fueling your body.
Here are a few tips to plan a balanced breakfast:
- Choose your protein – Eggs, Greek yogurt, cottage cheese, low fat milk are a few options. But feel free to have animal meats such as chicken breast, if you can stomach it in the morning. You may choose to use a good quality protein powder to make a smoothie.
- Pile up the produce – Make a fruit salad, add berries to your oatmeal, or sneak a handful of spinach in your omelette. Be creative, but always include fruits and/or veggies in your morning meal.
- Stick to whole grains – Rolled oats is a no-brainer, but you should steer clear of ready-to-eat cereals. They are usually highly processed, sugar-rich and low in fiber – not exactly a healthy option. Grainy breads are ok, but white breads, cakes, muffins, and pastries are definitely a no-no.
- Don’t forget the healthy fats – Avocado and olive oil can be used to substitute butter, cream cheese, or margarine. Nut butters (peanut and almond butter, not nutella) are also cleared, just watch your portions. Keep in mind that anything in this group is very high in calories so one tablespoon is more than enough.
- Hydrate! – After eight hours of snooze, your body will be mildly dehydrated, so it is important to refill your stores. Water is your best option, but green tea is also a great alternative. Coffee is allowed as long as you don’t put a ton of sugar and cream in it. However, avoid having fruit juices because they contain a great deal of calories which go against your weight-loss efforts.
- Supplements – If you take supplements, this is usually the best time to have them. If you make a habit of having them with breakfast, chances are you will never forget to take them. I usually take multivitamins and fish oil.
Click here to download a super easy cheat-sheet to plan a well-balanced breakfast.