It’s called the most important meal of the day but is it really? They say that what you eat for breakfast can determine your energy, your metabolic patterns, and how your body feels for the entire day. Those who are leaving a low carb life that includes intermittent fasting will swear that they never had more energy.But if you’re having breakfast make sure it’s the right one. While it’s common to grab the quick, easy breakfast go-to before you head off to work, you may want to stay away from these energy-zapping breakfast options:
Juice
You may think that gulping down a glass of an orange juice is a great way to start your day, but many store-bought varieties are packed with sugar. A healthy serving of orange juice is about as much as you could squeeze out of one orange. A better idea may be to have a glass of water and eat the orange itself which is one of the natural ways to control your weight. Whole fruit offers you all the vitamins and minerals of the juice, along with tummy-filling fiber that can help tame hunger pangs until lunch. A good rule for life is to stop consuming even natural juices after the age of 35.
Bagels
A bagel is the equivalent of 3.5 pieces of bread in terms of carbs and calories. Any white bread will have a tough time competing with its whole grain alternative. “Typically made of low-fiber refined grains, bagels are often quite large, providing half of your daily grain needs in just one meal. White bagels also have a higher glycemic index, meaning they’ll spike your blood sugar faster, leaving you susceptible to that gnarly mid-afternoon crash and a lot of other well-known disease such as diabetes.
Pancakes
Pancakes and waffles are a no-no for breakfast, especially when accompanied by sugary syrup. Instead, try a whole-grain cereal or toast, and try to get some protein in the form of low-fat or fat-free yogurt, lean meat, or egg whites. You can try the Mediterranean foods that will definitely cut down your waistline. You’ll feel fuller for longer. If you can’t resist the temptation of pancakes, search for low carb versions of them along with the sugar healthy substitutes.
Breakfast Pastries
Breakfast pastries are delicious, but when you’re faced with treats first thing in the morning, try your best to resist. Sugary cereals, toaster pastries, bagels, and cinnamon rolls are tempting, but they’re likely to cause a spike in blood sugar, followed by a low-energy crash and hunger, which can cause a snack attack by mid-morning.
Cereals
Even the supposedly “healthy” cereals can be sugar bombs in disguise. Don’t immediately fall for the “whole grains” stamp on the box. Take a look at the ingredients list and make sure sugar doesn’t occupy the first spot. Cereals run the spectrum from fiber-filled to sugar overload. Leave no box unturned when comparing cereals. Look for those higher in fiber and lower in sugar. Better yet, replace your processed cereal with better food like for example a teff bread with olive oil and avocado.
Muffins
Most muffins are high in sugar and refined carbs and low in nutrition. They have no fiber, no protein, no B vitamins, and a rush of white flour and sugar that will leave you with a crash 1-2 hours later. You will literally feel like pastry filling.
Coffee and Nothing Else
You might not feel hungry in the morning after eating late at night but that’s no excuse to skip actual food and reach for a solo cold brew. Coffee may be loaded with health benefits on its own, but it won’t serve you any filling nutrients, leaving you unsatisfied. You’ll be starving during your 10 a.m. meeting. Make sure to pair your a.m. caffeine with actual food, ideally a meal that includes some protein and vegetables. If you’re a coffee only person try to wait with it for at list 1-2 hours after you wake up and look into the bulletproof coffee that contains a mix of fats to give you the energy (just don’t overdo it since you will consume a lot of calories)
A good rule of life will be to try and wait with the carbs and sugary food to as late of the day as possible and keep it to as moderate intake as possible. Consider following a low carb Mediterranean diet that will help you consume more veggies and less sugar.