Over the past couple of years, I’ve come to find that a good percentage of people who work outside of their home:
A) Spend a butt load of money on eating at work vs. packing their own lunch.
B) Choose arguably the worst breakfast a person can have — a donut.
I know you’ve heard it a thousand times: Breakfast is the most important meal of the day. It breaks you from the fast that you were in while you were sleeping (see what I did there). By doing this, it kicks your metabolism back into gear and gives you the energy to start your day.
Contrary to popular belief, skipping breakfast will NOT aid in fat loss. In fact, skipping meals has the opposite effect.
To put it into simple terms, when you go for a long period of time without eating your body goes into “starvation mode”. At this point, your body is taking anything that you eat and turning it into fat so that when it thinks it’s “starving” again (when you’re not eating regularly), it can eat that fat for energy.
Makes sense, right?
Okay, so back to breakfast…
This breakfast should be a healthy mix of: whole grain carbs, lean protein, and healthy fats.
- The carbs give you energy and keep you full longer.
- The protein fuels your muscles while also helping to keep you full.
- The healthy fats have been linked to better brain activity.
So basically, your breakfast should be the opposite of a donut which is high in calories, high in fast acting (simple) carbs, low in protein, and (with frosting) high in unhealthy fats. These simple carbs spike your insulin level for a short period of time giving you a burst of energy, and then the energy fades quickly which leads to you feeling hungrier sooner.
I know preparing breakfast isn’t always feasible, but there are plenty of quick, healthy options that will get your day started on the right food.
Here are some ideas:
- Protein Shake. With the right protein, a banana, some almond milk, peanut butter, and a little ice, this could be the perfect morning ‘pick me up’ that is easily ready in a couple of minutes.
- Fruit. Though high in natural sugar, fruit is also high in fiber which helps you to feel full longer. Bonus: fruit is low in calories.
- Oatmeal. This perfect breakfast is packed with whole grains to help keep you full and give you energy. I’m not talking the packaged, chocolate-chip-peanut-butter-donut-cake flavored oatmeal… I’m talking the standard oatmeal that you mix with hot water or milk, and add your own toppings like fruit and/or peanut butter.
- Greek Yogurt Parfait (with fruit). This protein packed breakfast will satisfy your sweet tooth without the unnecessary calories. It’s best to use unsweetened Greek yogurt, and sweeten it with your own toppings like fruit and maple syrup. Add a little granola for some crunch.
- Eggs and Whole Grain Toast (with fruit… because I really like fruit). This is my go to; easy to make, packed with protein and slow digesting carbs, and some peanut butter on my toast for my healthy fats. Just add some deli ham and turn it into a sandwich if you’re on the go!
Before you argue “well something is better than nothing” I’ll admit, that is true. But the list goes like this:
Worst Option: Skip Breakfast
Second Worst Option: Donuts
Best Option: Literally anything except for the above two options.
Until Next Time