Breakfast has become a confusing point of contention in the health and fitness world, especially when it comes to fat loss.
And no wonder! On one hand we hear about the benefits of intermittent fasting and think we should skip breakfast. Other “experts” tell us that breakfast is essential and our metabolism will stagnate without it.
The truth is, neither eating nor skipping breakfast are magical acts on their own.
If you’re really not hungry in the morning and have plenty of energy for your daily activities, it’s reasonable to skip breakfast. My experience with many clients is that eating a good, balanced breakfast sets them up well for a healthy day of eating.
The structure that works best for most people and helps stop erratic eating is 3 meals a day with 1-2 snacks. This style of “mechanical” eating is helpful for planning and for setting your hunger and satiety signals.
Eating breakfast, in and of itself, will NOT help you burn more fat. However overcompensating later in the day for a skipped breakfast, or grabbing junk in a ravenous mid morning moment, will definitely keep you from your fat loss goals.
So what are some good breakfast options?
The best breakfast that will keep you going until lunch is:
Easy to prepare quickly
High in protein
High in fibre (preferably with heaps of veggies)
Some great options include:
Eggs on soy and linseed toast with sauteed spinach/mushrooms
YoPro yoghurt with oats and fruit
Protein smoothie made with protein powder, your choice of milk, berries and half a banana
Frittata (cook up a big one on the weekend packed with veggies and slice for breakfasts)
All bran with milk and sliced banana
What about cafe options?
A lot of the seemingly “healthy” options like acai bowls are actually packed with calories and sugar. Your best bet if ordering from a cafe is to stick to simple options.
Poached eggs on toast with veggies
Avocado on toast (ask them to use half the amount of avocado – ¼ avocado is enough for anyone)
Greek yoghurt with fruit and oats
Just watch your portion sizes when eating out!