Breakfast was one of those things I never took too seriously. I would normally grab whatever was most convenient on my way out the door in the morning, and that was the extent of my morning meal. However, like clockwork, I became painfully hungry by 10 a.m., at which point I would either overeat or reach for the closest food I could get my hands on. I knew I had to change my breakfast game if I wanted to stay healthy. So I set out to revamp my outlook on breakfast, and by adding these six ingredients to my morning grub, I kept a clean diet for the rest of the day and kept off the extra weight.
I used to be frightened of consuming too many calories in the morning, but putting small amounts of food into my belly in the morning only made me binge-eat later, so I chose to beef up the sheer amount of food I was eating every morning. Now I try to consume around 400 to 500 calories for breakfast, which usually comes in the form of a nutrition-packed green smoothie. Simply having all that sustenance in my body stops me from snacking before lunchtime rolls around.
There has been a lot of debate over coconut oil lately and whether it’s good for you. But many experts say that when eaten in moderation along with a healthy diet, unrefined extra-virgin coconut oil can do great things for your weight-loss goals. The saturated fats in coconut oil differ from the saturated fats found in animal sources and are believed to be burned as fuel for your body rather than being stored as fat. By spreading a tablespoon on my sprouted toast or tossing it into my smoothie, I stay full for longer and feel more energetic.
Chia seeds are high in protein, fiber, calcium, antioxidants, and omega-3s and can be made in a variety of ways for breakfast. I like to soak two tablespoons of chia seeds in unsweetened almond milk overnight, which gives me a delicious chia pudding that has 11 grams of fiber and four grams of protein. I also add fresh fruit and some cinnamon, and it feels like a morning dessert!
My smoothies have gotten a serious upgrade since I started adding in a quarter of an avocado, which has 3.4 grams of fiber. Avocado is a food that prevents bloating, curbs hunger, and makes you feel fuller in the long run. Plus, I can’t think of anything that tastes better on morning toast.
This sounds unconventional, but it’s a weird (and tasty) trick that has been my saving grace. A study conducted at Tel Aviv University found that participants who ate a 600-calorie breakfast that included dessert lost, on average, 40 more pounds than those who ate a smaller, more restrictive breakfast. I can totally see why that’s the case. There’s something about indulging in the early morning that keeps me from wanting to mindlessly snack for the rest of the day.
Merely consuming more protein will help you stay fuller for longer, so I made it a priority to eat more in the morning. I never make a smoothie anymore without adding in one or two scoops of Garden of Life Sport Plant-Based Protein Powder, which has 30 grams of all-natural protein and only seven grams of carbs. It’s a miracle worker that tastes decadent and fills my belly for the next several hours.