Choose savory over sweet for breakfast!
Given the American lifestyle, this is one of the meals we can totally knock out of the park. When thinking of the three meals, I love this analogy: for breakfast, eat like a king; for lunch, eat like a prince; for dinner, eat like a pauper. But ultimately, it all comes down to your athletic fueling strategy for the day.
When thinking of your breakfast, always choose savory over sweet. Savory breakfasts often include items like eggs, meats, vegetables, and various breads or grains seasoned with herbs, spices, and sauces.
Here are some examples of savory breakfast dishes:
✅ Eggs and Bacon/Breakfast Sausage: Classic combinations often served with toast or potatoes.
✅ Omelets: Filled with vegetables, cheese, and meats like ham or sausage.
✅ Avocado Toast: Toast topped with mashed avocado, sometimes with eggs, tomatoes, or smoked salmon.
✅ Breakfast Burritos: Tortillas filled with scrambled eggs, cheese, beans, and meats like sausage or bacon.
✅ Shakshuka: Poached eggs in a spicy tomato and pepper sauce.
✅ English Breakfast: Includes eggs, sausages, baked beans, grilled tomatoes, mushrooms, and toast.
✅ Skip the juices, added sugars, pop tarts, creamers, donuts, and pumps of caramel in your coffee!
It's all about controlling your metabolism.
A savory breakfast can be better for controlling metabolism compared to a sweet breakfast for several reasons:
Stable Blood Sugar Levels: Savory breakfasts typically have a lower glycemic index than sweet breakfasts. Foods high in refined sugars and simple carbohydrates (common in sweet breakfasts) can cause rapid spikes in blood sugar followed by crashes. This can lead to increased hunger and overeating later in the day. Savory options with proteins, healthy fats, and complex carbohydrates help maintain stable blood sugar levels.
Increased Satiety: Proteins and fats, often found in savory breakfasts, promote a feeling of fullness and can reduce overall calorie intake throughout the day. This satiety can help in managing weight and controlling appetite, as you are less likely to snack between meals.
Enhanced Metabolic Rate: Protein-rich foods have a higher thermic effect, meaning they require more energy for digestion and metabolism compared to carbohydrates. Consuming a high-protein breakfast can boost your metabolic rate, helping your body burn more calories throughout the day.
Balanced Macronutrients: Savory breakfasts tend to offer a better balance of macronutrients (proteins, fats, and carbohydrates). This balanced intake supports overall metabolic health and efficient energy utilization, unlike sweet breakfasts that are often high in carbohydrates and low in protein and healthy fats.
Reduced Cravings: A savory breakfast can help reduce cravings for sugary foods later in the day. Starting the day with a sweet breakfast can trigger a cycle of sugar cravings, leading to overconsumption of high-calorie, low-nutrient foods.
Hormonal Balance: Protein-rich breakfasts can positively influence hormones that regulate hunger, such as ghrelin (the hunger hormone) and peptide YY (a hormone that promotes satiety). This hormonal balance supports better appetite control and metabolism.
