Many people skip breakfast to lose weight but doing so will just slow down your metabolism dragging down the fat burning rate.  It will just do more bad than good.  Our body requires energy to function, after a night long sleep we wake up with a dehydrated and hunger body, the energy consumed in the morning is a good fuel to supply all sorts of our activities for the day. Having said so, making the right move to a quality breakfast is an important matter.

A fiber rich breakfast would do much more benefit to your fitness goal than that you pick from McDonalds that often offers excessive amount of sodium and fat.  Breakfast is so important to the extent that we should make it the biggest portion among the 3 main meals of the day.  If we start the day right (right portion and right kind of food), we remain strong and vibrant the whole day long and the metabolism rate is sustainably active to keep our body youthfully alive.

Once you start inverting your diet pyramid (pyramid upside down), you will quickly feel the difference in the level of energy, you find yourself fully fueled and never been so bounteous.  The morning fatigue will disappear as a quality breakfast requires lesser effort for digestion, thus less consumption of our genuine energy.  It is a glycemic index (GI) related topic that I am going to discuss further in another post later.

Breads, yes or no?

There are good breads and bad breads, no myth!  White breads is made with refined flour that we should surely avoid, it is also a high glycemic indexed food (GI) that releases glucose rapidly to cause a sharp rise of blood sugar level which could result in various health problem and tends to weight gain.  The sharp rise of blood sugar will cause fatigue as it keeps our system so busy to concentrate on producing adrenaline to combat and lower the blood sugar level.  White breads/refined flour are also considered bad carbohydrates thus unwelcome by fitness followers.

If we know how to make the right choice, bread or toast for breakfast is still possible.  Whole grain breads, rye breads, brown breads are better alternatives, but for better weight control, it is still advised to be mindful about daily carbohydrate intake.  You are not suggested to have sandwiches, breads and toasts in your breakfast AND lunch the same day.

Menu A: Avocado + slice of whole grain toast + 1 hard boiled egg + black coffee or fresh juice

Menu B: Plain Yogurt + slice of whole grain toast + 1 small apple or banana

High Energy Protein Powder

Protein powder is increasingly essential to body builder and weight management.  Also protein powder can be a quick and convenient way to pack nutrition and energy to your morning and yet filling and satiate.  Protein powder, also a superfood provides plant based protein, amino acid and optimal nutrition to our body.  Be careful to look for those without added sugar and artificial flavor when choosing protein powder (commonly available in chocolate and vanilla flavors).  Some protein powders are even vegan friendly.

Protein is food for your muscles, you should incorporate protein meals into your daily life to promote benefit to your body shape.  An important note to take, we lose weight but not losing muscle.  Adversely, we should lose weight and maintain muscle mass.  Muscle is heavier than fat, so don’t be surprised if you don’t notice weight change.  This could be a good new that you are not losing your genuine muscle.  Muscle is core protection to our skeleton, joints and bones, maintain agility and posture, etc.  This also explains why daily intake of protein rich food is crucial to our health.

Menu A: 1 cup of water + 1 cup of green tea + 1 cup of froze fruits (e.g., mix berries or kiwis) + 1/4 cup of coconut or almond milk + 1 or 2 scoops of protein powder. Blend well and serve.

Menu B: 1 cup of coconut or almond milk + 1/2 cup of Greek yogurt + 1 full banana or other fruits of your choice + 1 scoop of protein powder (you may add a pinch of cinnamon powder or 1/2 spoonful of maple syrup to bring a little taste)

Overnight Oats

Overnight oat is a super popular grab and go breakfast idea and super healthy simple breakfast that you can make ahead for busy morning. It is a no cook method of making oatmeal that is conveniently good for yourself and your family. All you need to do is to let the oats soak rest in fridge overnight, the next morning it will become a creamy porridge like delicious breakfast.  You can add variations to your recipe to suit your needs and taste; for example, you can add chia seeds to make your oat even more beneficial.  Chia seed is a superfood loaded with omgea-3 fatty acid, high in fiber, proteins and antioxidants.  It contributes to bowel activities that alleviates constipation and maintains a healthy digestive system.

Before serving the oats in the morning, simply add your favorite toppings such as mixed fresh fruits (not canned fruit as those are sweetened with syrup) raisins . pitted prunes, unsalted mixed nuts, and even small chunks of dark chocolates to make your morning a delightful one.

Menu: 1/3 cup of plain rolled oats (or gluten free) + 1/3 cup of unsalted sliced almond or coconut milk + 1 spoonful of chia seed

Let it sit in the fridge overnight. The next morning, just add your toppings before you eat.

Topping ideas – 1/3 spoon of tahini or peanut butter, some fresh fruits, mixed nuts, maple syrup, 1/3 cup yogurt

Start every day a healthy day

Breakfast plays the most important part of our day, and a well-balanced diet should include a quality breakfast. When you start the day with a healthy breakfast, you will tend to eat cleaner and healthier during the day as this is the message you send to your brain and body the first thing in the morning. Breakfasts provides fuel to your brain, people who eats breakfast has better productivity and memory…… there only benefits to eat breakfast every morning, if we are serious about weight loss, breakfast is the meal you should not skip.  It is very common that people start the day in a rush hence they normally don’t eat right.  It is a matter of habit, perhaps you may give it a change by start preparing the overnight oats.  Give it a chance, try it for a week to see if it is for you.  The biggest benefit of it is it’s truly convenient, you simply grab it from the fridge and go.  The second thing worth to try would be the protein powder shake, I highly highly highly recommend it, it’s an all in one nutrient bomb.

You may not like them in the beginning, same for me.  And it takes a while to change a habit, through the journey, we see our body and health improves and yet others also see our improvements.  That’s what worth everything!