The benefits of a high protein low carb breakfast

As science advances and our understanding of the human body improves it’s important to adjust our thinking and habits, especially when it comes to breakfast. For years we’ve dined on high sugar and carb based breakfasts such as cereal, pastries and fruit juices only to see our weight increase year upon year. Now we’re not saying that these breakfast choices are the only reason for our yearly weight gain and rise in obesity in children and in general but they’re definitely a contributing factor along with exercises, sleep and other out dated nutritional habits. Breakfast is definitely important (unless your fasting) but it’s more important what exactly you're putting in our mouth.  

Eating enough protein throughout the day is essential for all health and fitness goals but non more than when you’re trying to lose and manage your weight. A research at The University of Missouri-Columbia found that women who ate a breakfast higher in protein decreased their snacking later in the day because their satiety was increased. Generally eating breakfast has been shown to help curb over eating later in the day but protein rich foods help with fullness too. ​

While you’re including more protein to your bowl or plate in the morning it’s always important to keep your carbs low too. Like we mentioned our usual choices are generally high in sugar and carbs which blunts our body's fat burning process while increasing our general carb intake. While we’re sleeping our body's are using stored fat for fuel and increasing this process by prolonging it is very beneficial for long term fat loss and weight management.
A great starting point for everyone is 20-30g of protein in the morning (although some might need more) and the same with every other meal throughout the day. Here are our 4 favourite high protein low carb breakfast choices:
​
One 
170g of Total 0% Greek Yogurt
25g of Chopped Hazelnuts  
30g of Blueberries 
Calories - 238
Protein - 22.3g
Fat - 9.6g
Carbs - 14.4

Two
3 Large Eggs Scrambled
15g of cheddar cheese 
Green Salad
Calories - 366
Protein - 24g
Fat - 27.2
Carbs - 4.1g

Three
20g of Vanilla Protein Powder
150ml Almond Milk
150ml Water
50g of Berries 
4 Ice Cubes 
Calories - 144
Protein - 21g
Fat - 2g
Carbs - 13.5g

Four
2 Bacon Medallions 
1 Egg Fried in 1 Tsp of Coconut Oil
Calories - 205
Protein - 24g
Fat - 15.5
Carbs - 0.5g

Once you begin to find a rhythm with your new breakfast habits then start to experiment on your own to find the meals and ingredients that suit you best and remember that fresh and powdered spices are your best friend and they can change a meal completely. 
For those of you who might need some “more food” during your transition then why not double up on two of our favourites? Just give it few hours between both to make sure you really need it. Give this a try for at least 14 days and you’ll soon see and feel the difference. 
Make sure you check us out on Facebook and Instagram and keep us up to date with your progress!

- Have a great day, JC.
​