Start Your Day Right and Stay Fit!
I’ve heard people debate the value of a good breakfast, but in the end, I’ve always found that breakfast is incredibly important and the impact it makes on the waist-line shows.
Not only does it jumpstart your metabolism for the day, but it also keeps you energized all morning long. This can have a big impact on whether you meet your daily health and fitness goals.
Follow this formula every morning, and you’re guaranteed to make the most out of your first meal of the day.
The Best Breakfast Formula for Weight Loss
Calories: First thing’s first. In terms of overall calories, you want to keep things under 300-400 calories. This is especially important when it comes to maintaining or losing weight. The only exception is if you’re on a pretty intense workout/crossfit/spinning/cardio class schedule. If so, you can safely up your max to about 500 calories.
Carbs: Even if you’re on a low-carb diet, breakfast is where you can get away with a few more carbs than usual. This is because you’ll have more opportunities to burn them off through the day. Make sure your breakfast consists of no more than 50% carbs, and make sure they’re healthy whole grains like steal oats, quinoa, veggies or fruit.
Fiber: You want to aim for about 5 to 7 grams of fiber in your daily breakfast, at minimum. This will help keep your energy up and ward off cravings.
Protein: You want to make sure that every breakfast has a solid serving of protein. About 20% of your breakfast calories should be from protein, which amounts to a minimum of 15 to 20 grams. It’s essential you fuel your muscles from the get-go. An easy way to up your protein intake in the mornings is with a protein powder like Optimum 100% Natural Whey or Gardenia All Natural Vegan Protein.
Fats: The remaining 30% of your breakfast calories should be from healthy fats, like those found in coconut oil, avocado, or nuts. Healthy fatty acids will help maintain your mental concentration throughout the day and boost energy.
Sugar: Last but not least, you want to keep your sugar intake to a minimum during breakfast, especially processed sugars. Remember, sugars are carbs, so they’re included in the carb guidelines above. Make sure you get them from natural fruits and honey, if at all.
And that’s it! Follow this breakfast formula on a daily basis, and you’ll keep your waistline in check.
Looking for some healthy, low-fat breakfast ideas? Check out my Healthy Breakfast Ideas here. Also take a look at these Easy Breakfast Ideas to Help You Lose Weight.
Questions on anything above? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.