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You’ve heard it a million times—eat breakfast to lose weight. With all the healthy options out there, starting your day with a balanced breakfast that includes lean protein and fibrous carbohydrates can be just the boost you need to reach your target weight. Numerous studies have shown that breakfast eaters tend to weigh less than breakfast skippers. Reasons behind this tendency haven’t been completely proven, but one theory suggests that eating breakfast reduces hunger throughout the rest of the day; this, in turn, causes total calorie intake to be lower than if you hadn’t eaten breakfast. Another theory is that people who eat breakfast tend to be more health conscious than people who skip breakfast. Either way, a complete breakfast is an invaluable tool in your weight loss and health goals. An important aspect of a healthy breakfast is lean protein. It’s an ideal nutrient to include in breakfast because if its ability to suppress your appetite throughout the day. Numerous studies have shown the link between eating eggs (as opposed to a mostly carbohydrate meal) for breakfast and being more satisfied throughout the day. Now the question of what to eat arises. A super-easy, balanced breakfast that I eat during the school year in my dorm room is a single serving packet of raw oats mixed with a scoop of almond butter and cinnamon, with a protein shake made with a cup of 2% milk and whey protein. This quick breakfast comes out to roughly 500 calories, with a good balance of protein, good carbs, and healthy fat and only takes two minutes to prepare. So, if you don’t think you have time for breakfast, make that and eat it on your way to work or school! However, if you have time in the mornings you can mix it up a bit. During the summers, my favorite breakfast is an omelet made with 2 whole eggs, 4 egg whites, green and red peppers and onions. This with a small bowl of oatmeal and some mixed fruit is one of the best breakfast combinations I’ve come up with. Here are a few other healthy breakfast options: • Whole-wheat English muffin with cheese, a scrambled egg, and avocado • Breakfast smoothie with Greek yogurt, fruit, and protein • Whole grain cereal with milk (I mix the milk with protein to up my total protein intake) • Oatmeal with fruit and a protein shake Use some of these breakfast options to upgrade your daily nutrition. Soon, I’ll have a complete NextPhase meal plan that you can purchase right here on the site! Be on the lookout for more NextPhase advice! You can stay connected with my fitness ideas by going here: http://www.nextphasefitness.com/blog/
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