Everyone knows that a healthy breakfast is an important part of any diet. I've been reading up on the benefits of a high-protein, low-carb breakfast. Tim Ferriss is a strong advocate for this in his book 4-hour Body. Several research studies (#1 and #2) suggests that high-protein versus high-carb breakfasts lead to greater feelings of satiation longer in the day.
I'm also mildly lactose intolerant, so I'm going to skip dairy in my breakfasts, which I believe might have beneficial consequences on my overall energy and weight loss.
Prior to this, my typical breakfast has either been oatmeal (typically supplemented with peanut butter and a bit of sweetener like honey) or Greek yogurt with fruit and granola. Both of these were pretty high in protein, but yogurt is a lot of dairy and sugar in the morning. And oatmeal is basically all carbs.
So we're going to try something new starting this month and see what results.
First off, I'm going to eat A LOT of eggs. At least one a day. Several diet sites recommend eggs as an important protein source in the morning. Luckily, I like eggs. I'll be experimenting with ways to fancy up my eggs as omelettes, fritattas, and savory muffins. Your suggestions and recipes are welcome!
In addition to the eggs, I'll add other protein sources like turkey sausage and beans. I'll add in some veggies like kimchi for probiotics and spinach.
Finally just a bit of fruit for some sweetness in the morning, typically berries.
I'm entering week two and feeling great so far. Lots of energy in the morning, not too intense hunger cravings until well into lunch time. I'm feeling pretty positive about this diet adjustment. I've created a Pinterest board to save low-carb, high protein breakfast ideas that you can check out and suggest additions to.
Check back here in August for the initial results.
Follow Rik's board Low-carb, high protein, no dairy breakfast ideas on Pinterest.