Breakfast. The most important meal of the day. So why do we typically skip breakfast? The answer for most of us is probably a lack of time. In fact, most Americans rarely stop their busy lives to eat throughout the day. By the time you get home you are starving. You consume one large meal then sit in front of the TV drained of energy from your hectic day. Sound familiar?
Eating the right breakfast will help you maintain energy, make better food choices throughout the day, and resist over-eating. This is because breakfast sets our insulin sensitivity for the rest of the day. Eating a protein rich breakfast prevents spikes and crashes later in the day, allowing your body to metabolize fat instead of relying so much on sugar.
On the other hand, eating a high sugar / high starch breakfast such as a coffee shop pastry causes an insulin rush. This insulin rush causes your both insulin, blood sugar and blood fat levels to remain high for the rest of the day. By pairing starches with fiber you can slow down their breakdown/ absorption process for a more constant supply of energy (Hyman, M.D., Ultra-Metabolism)
Simply put, all this means that eating a breakfast high in protein and fiber is going to give you lasting energy and help you maintain a healthy weight.
Breakfast = 2 F/V + PROTEIN+ FIBER (5g)
•Greek Yogurt with 1 c. fresh berries & silvered Almonds, cucumber slices
•Whole-grain English muffin with melted cheese & tomato slices, piece of fruit
•2 egg omelet with seasonal veggies and fruit salad
•2 Hard-boiled eggs, banana, veggie sticks
•Breakfast burrito with 2 eggs, 1/4 c. salsa and 1 c. spinach