Do without carbohydrates even in the early morning? We show you how it works. In addition to delicious breakfast recipes, you’ll find out everything you need to know about this protein-rich diet.
The best strategy to start the day strong and healthy is a protein-rich breakfast with a low carbohydrate content from complex carbohydrates such as rye bread, oatmeal, quinoa flakes, or amaranth.
But why does it actually make health sense to go for a low-carb breakfast instead of indulging in the crunchy cereal or jam roll? Can you actually lose weight with a low-carb breakfast?
Protein-rich breakfast keeps you full longer
In the morning, glycogen stores are at their lowest, and fat burning, also called fat oxidation, is at its highest.
However, a high-protein, high-fat breakfast causes fat metabolism to be stimulated even more, and the body gets most of the energy it needs during the day mainly from fat cells.
Simple formula: If no or only a few carbohydrates are consumed, the body must switch from carbohydrate metabolism to fat metabolism.
A team of researchers led by Professor Leidy of the University of Missouri observed in their study that a high-protein breakfast causes the body to remain satiated longer and react less to cravings and reward signals. This means the subjects reached for snacks less throughout the day.
The right breakfast to reduce body fat
Carbohydrates have a big impact on your body fat levels. If you consume more carbohydrates than you need, your body stores the excess carbohydrates as a fat reserve for potential times of need.
Research by Professor Aloys Berg of the University of Freiburg showed that the choice of breakfast determines which reserves the body draws on for energy and how you can reduce body fat the fastest.
So first thing in the morning to give up the beloved jam roll?
“Especially those who by nature burn carbohydrates rather than fat (determinable by spirometric basal metabolic rate measurement by sports physicians), are overweight and/or do not come to sports, can specifically reduce body fat with proteins and healthy fats, for example, the combination of whole grain bread with avocado and boiled egg, already with breakfast,” explains Professor Berg. Completely in the sense of Low Carb parliamentary allowance.
Important: Keep an eye on the basal metabolic rate
As already mentioned, a protein-rich breakfast in combination with healthy fats can be beneficial for weight reduction.
However, it is crucial to keep an eye on your basal metabolic rate as well as your total metabolic rate.
If you consume more energy than you have taken in during the day through food, then you lose weight step by step – also known as a calorie deficit.
However, if you consume more calories than your body uses, you will gain weight.
Vitamins for breakfast for better performance
It is recommended to consume about 30 grams of fiber daily. A diet rich in fiber has significant benefits on intestinal flora, digestion, and on the feeling of satiety. They literally keep you full longer.
Therefore, it is advisable to eat a low-carb breakfast with a small number of complex carbohydrates such as oatmeal or a slice of rye bread.
Vitamins and minerals are important micronutrients that make the body more efficient and keep it healthy.
Make sure that the needs of, for example, vitamin C, A, E, and vitamin K, iron, zinc, magnesium, calcium, and antioxidants are also met.
Low-carb breakfast: benefits
A low-carb breakfast can have some advantages like this:
- Constant blood sugar level: Thanks to the increased protein intake, the insulin level is kept stable. Although the hormone insulin is also produced during the digestion of protein-rich foods, the body needs longer to break it down again.
- Longer satiety: due to the intake of fiber, proteins, and fats, you stay full longer.
No cravings: because the insulin release is more regular and the insulin level is, therefore, more constant.
- Optimal fat burning: The fat metabolism is stimulated by the low carbohydrate intake so that the body has to fall back on the fat depot for energy production.
- Healthy blood pressure: Blood pressure values can also improve, especially in people who are heavily overweight
- Hormone balance: by consuming healthy fats such as flaxseeds, chia seeds, walnuts, or avocado, unsaturated omega-3 fatty acids are taken in, which are beneficial for hormone balance, especially testosterone production. This in turn has an enormously positive effect on muscle building.
- Building muscle: The digestion of proteins already requires the body to expend a great deal of energy. In addition, protein-rich foods are food for the muscle cells. And the more muscle mass you have, the more calories the body consumes at rest.
Who should not give up breakfast?
Completely skipping breakfast can have a negative effect on some metabolic types. Fat burning slows down during the night, so fat metabolism continues to run on the back burner should breakfast be omitted in the morning.
A study from the Spain’s University of Muncia also found that skipping breakfast can cause the body to store more fat during the day as the body adjusts to a potential hunger period.
In another study published in 2019 in the Journal of American College of Cardiology, subjects who skipped breakfast were found to have an 87 percent higher risk of dying from heart disease or stroke than those who ate breakfast every day. A total of 6550 Americans were studied.
Delicious and healthy recipes for your low-carb breakfast
Whether egg white bread, shakshuka, skyr bowl, or good old scrambled eggs. With the following recipes, you start the day healthy and full of energy with a few carbohydrates.
Many recipe ideas also provide a high protein requirement and optimal content of vitamins and minerals.
Have fun trying them out.