Most of us love to have bread or cereal as a staple breakfast. But these carb-crammed foods are not the ideal breakfast according to health science. To get the best health benefits, nutrition science recommends choosing a low-carb breakfast, which aids weight loss and helps to build muscle endurance.
If you still believe in the theory of ‘have a breakfast like a king,’ here we go with the 5 reasons, which support that a low-carb breakfast not only helps you to lose weight but also has many other incredible benefits to your body:
5 benefits of eating low carb breakfast:
Let us explore why should we keep the carb off our plates in the morning:
1. Boost your metabolism
Weight loss is directly associated with the metabolism rate of your body. High metabolism leads to high fat loss. A study in 2018 revealed that the people eating the low-carb breakfast could burn more calories (up to 209 calories) than the people with high-carb intake for their breakfast.
As the restricted carb intake increased the metabolism, these people lose more weight than the carb-centric eaters.
2. Boost endurance
The various studies show that a high-fat diet when combined with a low carb diet, aids the athletes in boosting their performance. Their muscles start storing the energy and burn fat efficiently on this diet pattern. The best part of including the low-carb diet is that it ensures the long-lasting performance by the athletes even at the later stages of endurance.
To prevent ‘bonking’ for activities like CrossFit training and running, the low-carb diet is highly recommended.
3. Reduces appetite
Leptin and ghrelin are the two hormones that are responsible for striking the hunger—the production of these hormones limits in the low-carb eaters. If you eat heavy-carb breakfast, your hunger pane is likely to hit earlier than those who are on low carb breakfast. Thus, small carb breakfast induces to take fewer meals for the day and keep a check on calorie intake.
4. Avoid a dangerous type of fat.
Visceral adipose tissue is one of the dangerous types of fat which accumulates around the mid-section of the body and causes metabolic diseases. A low-carb diet is the best way to escape this unhealthy fat. A study in 2015 reveals that a high-carb diet puts you 15% greater risk of visceral fat as compared to the low-fat diet.
5. Makes you feel full for a longer time
As the other essential nutrients like protein replace the carbs, it helps to make you feel fuller for a longer time and builds lean mass. Most of the researches support that a protein-rich breakfast is an ideal meal that keeps you going for the day. A low-carb diet is also known to promote the feeling of fullness, even better than a low-fat diet. Protein-rich meals are associated with increasing the satiety
By having a low-carb breakfast, the levels of peptide YY are maintained in your body. It is responsible for making you feel full. It’s fantastic to know that a low-carb diet outperforms a low-fat diet when it comes to weight loss and feeling full to avoid calorie intake.
So, by now, as we know that not just a low-carb breakfast, a low carb diet is the best way to remain healthy, the next question arises, what to eat as a low carb breakfast?
What is good to eat for breakfast on a low carb diet?
Here are some of the viable options for a low-carb breakfast:
✔ ¼ cup of raspberries and two hard-boiled eggs
The protein-packed eggs with the fiber-rich raspberries are the best way to kick-start your morning with a nutritious breakfast
✔ 1 cup of spinach + ½ cup of mushrooms + 2 scrambled eggs
Mix sautéed spinach and mushroom in eggs to derive a nutrient-rich and tasty omellete for your breakfast.
✔ ½ oz of walnut with 4 oz of Greek Yogurt
Greek yogurt is a fat-free and abundant source of protein. Nuts add healthy fats to your plate and keep you energetic for longer.
✔ Cheese and Broccoli Sandwich
it is a keto-friendly sandwich that is full of protein and comes with minimal calories.
Keeping carbs off your plate is easy if you know what to eat!
Frequently Asked Questions
Is it good to have carbs for breakfast?
If you have a workout schedule in the morning, it is good to eat carbs in your breakfast before exercise. It helps to burn the carbohydrates and speed up the digestion process. However, it is recommended to include the carbs in moderation, which you can burn out quickly.
Is it OK to eat oatmeal on a low carb diet?
Yes, rich in fiber, oatmeal is a healthy choice for breakfast. Counted as a whole grain, it makes you feel full for a longer time. It is also a rich source of Vitamin B, magnesium, fiber, zinc, iron, and selenium. All the carbs present in oatmeal comes from the complex structure, which helps to provide long-lasting energy and slowly digest in your stomach to make you feel full for a longer time.
What is an excellent protein breakfast to lose weight?
A high-protein breakfast is an ideal way to give a kick-start to your morning and makes you get-set-go for the whole day. Here are some of the healthy high-protein breakfast options to aid your fat loss:
- Stir-fried tofu with dairy-free cheese and kale
- Scrambles eggs with veggies
- Greek yogurt with berries, germ, and seeds
- An omelet with spinach and cottage cheese
What is a good breakfast carb?
Nuts, whole grains, and legumes are examples of complex carbs that are better to consider as compared to the simple carbs. Due to high fiber content, they tend to broke down in the stomach at a slower pace and hence produce long-lasting energy.
Candy. White bread, white rice, and soda are some of the examples of simple carb, which spiked up your blood sugar levels immediately after eating and makes you feel hungry sooner.
Is it better to have carbs for lunch or dinner?
If you eat carbs only at dinner, you will feel fuller and more satisfies than if you eat carb in all the three meals of the day. A study reveals that including carbs either in lunch or dinner has a beneficial effect on weight loss.
Hello Readers !! Reema and Urman are the founders of Gohealthline.com. They started Gohealthline to provide a platform where they could share informative articles related to health, fitness, beauty, weight loss etc Reema is a featured author at various authoritative blogs in the health and fitness industry. Connect with both owner to know more.