How to Break Your Fast With Breakfast

Breakfast (n): the meal that breaks the overnight fast

Are you eating the right things for breakfast?

Some may not give much thought to breakfast, and some don’t worry about it at all, because they don’t partake. However, Americans’ thoughts on what breakfast should include has been heavily carb laden for decades now. While pancakes, waffles, cereals, and donuts delight the sweet receptors of our taste buds, the joy that they give unfortunately doesn’t last long. Instead, the drop in blood sugar a few hours later leads to the 10 am sweetened coffee pick me up.

Carbs are like the kindling on a fire, very quick burning, especially if it is coming from refined flours and sugars. Fats and proteins on the other hand, are like the logs on the fire, slower burning and satiating. Satiating means you stay full longer and are satisfied, not thinking of your next meal too early or craving additional food sources. I find that if I eat a carb heavy meal, it bloats me and leaves my brain and body searching for something else. What is it really searching for? Protein and fat.

The inclusion of protein is key for a meal to feel satisfying. Personally, without some meat, I could eat all day and still feel “hungry” or long for something else. Our body uses proteins to make up our muscles, enzymes, make neurotransmitters (aka the chemicals our bodies produce that regulates our mood), hormones, and provide our overall body structure. Protein is key in the building and repair of the body.

Fat is the slowest burning fuel and is the preferred source of fuel for the heart and very important for the brain. Over 50% of your brain is made up of fat. Every cell (of which we have trillions of) in our body has a cell membrane that is made up of fats. Fats are used to make hormones, healthy bile (that helps us to digest fats and carry out toxins from the gallbladder), and is needed for absorbing the fat-soluble vitamins A, D, E, and K.

For the last week I have been eating half an avocado with breakfast and the other half with lunch, and it has helped my blood sugar so much. It is funny because I feel like I eat a lot of fat already, but this has shown me apparently not enough. I either throw it in smoothies, mix it in soups or stir frys, or salt it and eat it by itself. 1-2 Tbsp of fat per meal would be a good goal to shoot for so that you are supplying your body with what it needs.

When we eat mostly carbs for breakfast and not enough protein and fat, we set ourselves up for a blood sugar roller coaster throughout the day, contributing to stress and the need for caffeine and sugar. While many think of coffee and sugar as giving them energy, in the long run these are actually energy-depleting. We should be getting energy from the calories and nutrients we eat in healthy, nutrient-dense foods.

Examples of Healthy Breakfasts to Break Our Nighttime Fast

Make sure to include some protein, fat, and healthy carbs (think fruits and/or veggies) for breakfast. Aim for 1-2 Tbs fat, and 20g protein at a minimum. Most people will probably do better and go longer with a little more protein (30-40g) at breakfast.

Examples:

• ½ cup cottage cheese (14g protein) with handful of grapes, 2 eggs (12g protein) cooked in 1 Tbs ghee, couple handfuls of spinach cooked in 1 tbs ghee
  
  

• Berry smoothie: 1 cup of berries (mixed or one kind), 1 Tbs coconut oil, handful of goat milk cream flakes, 8 oz goat milk (7g protein), banana for more sweetness, 2 scoops protein powder (whey or whole, 20 – 24g protein), optional: cocoa powder, collagen (additional ~10g protein typically)
  
  

• Veggie smoothie: ½ an avocado (fats and creaminess), 1/2 carrot, chunk of red pepper, 3-inch chunk cucumber, some mango or apple if desired, a handful of spinach or kale, ¼ - ½ lime, fresh mint, goat protein powder (20-24g protein)
  
  

• 2 eggs (12g protein), 3 breakfast sausage links (depends on brand, but could be 13g protein) or a few pieces of bacon, both cooked in ghee, potatoes or sweet potatoes roasted in ghee and sprinkled with salt and garlic powder, side of cooked peppers, swiss chard, onions, and fresh garlic
  
  

• Roasted potatoes, beets and carrot with salt and ghee (can roast in big batches at beginning of week for quick heat ups), 2-3 eggs (12-18g protein), 3 bacon pieces torn up (12g protein), lots of avocado
  
  

• Bowl of yogurt (protein varies) with 2 scoops whey protein (24g protein) mixed in, fresh berries, can add in a handful of nuts
  
  

What's your favorite healthy breakfast meal? Let me know in the comments.