Jump-Start Your Day With Breakfast

berry oatmeal

 

If you’ve read a few of my long-winded nutrition articles then you know I’m all about sustainable practices, keeping what you love in your diet and eating breakfast everyday! So in this article I’m diving deeper into what we believe is the most important meal of the day – breakfast!

 

Nope, this isn’t going to be the ramblings of some health guru, I’ve got the science to back me on this. Breakfast can truly help you jump-start your metabolism, lose weight, snack less throughout the day and much more! Let’s jump in and discuss breakfast and a few easy breakfast foods you can start implementing today!

 

How It’s Helpful

 

On a typical night you may sleep 8+ hours (hopefully). During the majority of this time, your body is in a fasting state. We need to help jump-start your metabolism and get it revved back up to help induce long-term weight loss which breakfast has been shown to do (Wyatt et al 2012). Likewise, it’s been found that breakfast actually makes us feel more full throughout the morning (Purslow et al 2007) which can lead to less snacking and therefore unneeded calories throughout the day (Schlundt et al 1992). This can all add up to working towards the results you want!

 

The Right Meal

 

You can’t just be slamming down massive stacks of delicious French toast every morning and expect to witness the great benefits of a healthy breakfast! Your breakfast should be full of good protein and fiber to help you feel full and stay full longer! One great food you can add to your breakfast is the egg. Not only will they fill you up, they can actually help you snack less throughout the morning – we could all benefit from avoiding the office vending machine every morning (Vander Wal et al 2005).

Not only that, but eggs can help accelerate your weight loss! A study by LSU found that when one group of participants ate eggs for breakfast everyday over an 8 week period (that’s a lot of eggs…), they witnessed a 16% reduction in body fat percentage and lost 65% more weight than a group that didn’t eat eggs (Vander Wal et al. 2008)! Statistics like that will cause anyone to think about putting the incredible egg into their diet!

 

Example Meals

 

When it comes to breakfast we need a balance of protein, fiber and good carbs to help set us up for a great day! But who has the state of mind to make a huge breakfast at 5:30 in the morning when you can barely make it to the kitchen without tripping over the cat? How can we make a balanced, simplified breakfast? Fitness goals aside, here are a few healthy meals you can make in a matter of minutes (or the night before) to make sure you don’t skip a meal! (nutrition content via http://nutritiondata.self.com/)

 

Breakfast #1

  • 2 large hardboiled eggs (144 calories, 12g protein)
  • 1 piece of fruit (medium banana: 105 calories, 1g protein, 3g dietary fiber, / medium peach: 59 calories, 1g protein, 2g fiber)
  • ½ cup old-fashioned oatmeal (150 calories, 5g protein, 4g fiber)

 

Breakfast #2

  • 2 large poached eggs (142 calories, 12g protein)
  • 1 cup old-fashioned oatmeal (150 calories, 5g protein, 4g fiber) and 1 cup berries (blackberries: 62 calories, 2g protein, 8g fiber / strawberries: 49 calories, 1g protein, 3g fiber)

 

[Note: for those with heart disease or cholesterol problems it’s been recommended that you limit yourself to 3 egg yolks a week. Read more about the issue here.]

 

Wrap-Up

Breakfast doesn’t have to be an incredible pain to make each morning. You can get up and quickly make these meals in 5 minutes or simply make them the night before so they are ready to go for you! The point is, that breakfast can be such a huge tool to help jump-start your metabolism and reduce snacking that it shouldn’t be overlooked! Make sure to get that healthy breakfast in every morning and you will be glad you did!

 

For more practical nutrition and fitness tips you can start implementing today visit Always Active Athletics: “DIY Fitness, Food and Lifestyle – No Gym Needed!”

 

Citations

 

Purslow LR, Sandhu MS, Forouhi N, Young EH, Luben RN, Welch AA, Khaw KT, Bingham SA, & Wareham NJ (2007) Energy intake at breakfast and weight change: prospective study of 6,764 middle-aged men and women. Am J Epidemiol 176:188-192.

 

Schlundt DG, Hill JO, Sbrocco T, Pope-Cordle J, & Sharp T (1992) The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr 55:645-651.

 

Vander Wal JS, Gupta A, Khosla P, & Dhurandhar NV (2008) Egg breakfast enhances weight loss. Int, J Obesity 32:1545-1551.

 

Vander Wal JS, Marth JM, Khosla P, Jen KC, & Dhurandhar NV (2005) Short-term effect of eggs on satiety in overweight and obese subjects. J Am Col Nutr 24:510-515.

 

Wyatt HR, Grunwald GK, Mosca CL, Klem ML, Wing RR, & Hill JO (2012) Long-term weight loss and breakfast in subjects in the national weight control registry. Obesity Research 10:78-82.