Cutting Back on Carbs? Start Your Day off Right With These Breakfast Recipes (2024)

FAQs

What is the best breakfast for weight loss? ›

The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you decide to try high protein breakfasts, play around with food combinations on your calorie tracker.

“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.

While oatmeal isn't considered a keto food, it's not entirely off-limits. One serving of our Organic Steel Cut Oats oats contains 31 grams of carbohydrates. The suggested daily carbohydrate intake is typically reduced to less than 50 grams when following the ketogenic diet.

Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made. This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.

Eating oatmeal for breakfast has been linked to weight loss, better nutrient intake, and lower risk for conditions such as diabetes. Oatmeal has soluble fiber and essential vitamins and minerals. Oatmeal may have some advantages over eggs for breakfast, but research studies have conflicting results.

A lot of people skip breakfast or struggle to eat as much first thing in the morning. Although a protein shake is not a substitute for a healthy balanced meal, it can be used to supplement your diet to ensure you hit your daily protein requirement.

A low-carb breakfast can keep you feeling fuller, longer.

A 2016 study from the Tulane University School of Public Health found low-carb eating helped maintain levels of the fullness hormone peptide YY better than low-fat dieting—meaning low-carb outperformed low-fat when it came to feeling full.

A research study has suggested eating vegetables and protein before carbohydrates in order to control insulin levels. The hierarchy in which the food plate is consumed has a big role in determining the post-meal glucose and insulin level in obese people, the study published in the Diabetes Care journal says.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

What to eat with eggs instead of carbs? ›

Low carb and keto meals with eggs

Leftovers like grilled chicken, taco minced meat, various vegetables, or fresh herbs and cheese all make great additions to an omelet or frittata. With eggs, you can also make a super simple pizza crust.

Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.

A low-carb breakfast can keep you feeling fuller, longer.

There's plenty of evidence—including some recent research—linking protein-rich meals with increased satiety. But when it comes to carbs and fat, low-carb diets seem to promote greater fullness than low-fat plans.