If you’re grabbing a donut or bagel on the go or choose cereal as your main breakfast, you might be facing issues you could avoid by eating low-carb breakfasts. There are several reasons to cut the carbs. More recent studies have shown these benefits range from improving weight loss efforts to boosting endurance when you exercise. You’ll feel more energized and less hungry if you switch out that bagel for an egg-stuffed potato or grab a ham and egg muffin instead of a donut.
You’ll get a metabolism boost with a low-carb breakfast.
Harvard Medical School conducted a study in 2018 that found people who consumed low-carb meals burned more calories than those who didn’t. The participants that ate these types of meals torched an extra 209 calories each day. While the study focused on eating all meals low carb, you don’t have to. Start your day with a low-carb breakfast can set the pace for the day. According to the study’s conclusion, just cutting back on carbs can boost metabolism.
Eating foods lower in carbohydrates can keep you full longer and curb hunger.
If you eat fewer carbs, you’ll have a better balance of leptin and ghrelin. Ghrelin is the hunger hormone and leptin is its counterpart that makes you feel full. Eating fewer carbs reduces the ghrelin the body makes. A breakfast rich in protein not only makes you feel full, but it also keeps you feeling that way longer so you may not need a mid-morning snack and won’t overeat at lunch. A study conducted at Tulane University School of Public Health in 2016 showed that eating food low in carbs kept people feeling fuller longer than their counterparts who ate a low-fat, high-carb diet.
Your endurance will be enhanced when you choose low-carb foods.
Many studies focus on the best foods for athletes. One study in the Journal of Human Kinetics in 2017 tested athletic endurance based on diet. A high-fat, low-carb diet improved the performance of athletes compared to those who ate a high-carb, low-fat diet. It causes the muscles to burn fat more efficiently and store more energy in their muscles. It was especially recommended for runners and other endurance-style athletes.
- You’ll help burn belly fat and keep it at bay if you cut the carbs. The fewer carbs you eat, the less likely you’ll be to gain visceral fat that accumulates around your belly and waist. It’s a deep fat that crowds the organs and is the most dangerous type of fat.
- While some low-carb breakfasts take preparation time, some are quick. Plain full-fat Greek yogurt, nuts, and a few berries, sliced apricots, or apples for sweetness can be a good alternative.
- If you’ve ever crashed and burned from a high-carb breakfast of sweetened cereal or donuts and had to eat to stop the shakes, you’ll appreciate eating a low-carb breakfast that can help manage blood sugar levels.
- You might be surprised to find that eating fewer carbs can improve your blood pressure. It also improves cholesterol levels. Many studies show that sugar—the ultimate carb—can increase blood pressure more than salt does.
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