Building ketone bodies to be used as the fuel by the brain and the rest of the body system takes a lot of discipline. If you’re looking to drop some weight through the ketogenic diet, it all starts from the breakfast. And when you start your dietary days with the right breakfasts, through to dinner, you should be hitting your target sooner than expected.
Traditional Western breakfast recipes are already so sugary that it’s like waking up and eating a dessert to start the day! For ketogenic dieters who follow a low carb diet to eat at breakfast, I have prepared a list of recipes for the ideal keto breakfast. Low carb diets are based on the drastic reduction of carbohydrates (less than 50 grams per day) from the diet. We will be analyzing and talking about the traditional breakfast foods you can and can’t have for breakfast during the keto diet.
The featured breakfast ideas include a number of recipes that are low in carbohydrates and rich in fat to keep you satisfied for several hours.
Breakfast: To skip or not to skip
Breakfast is of great importance because it is the first ingestion that we make after having spent a number of hours sleeping and therefore fasting.
During the night, blood sugar levels (glycemia) go down. So, when we wake up, our body is empty and needs the contribution of nutrients to recover blood sugar levels and give energy to the body, which can be achieved with a good breakfast.
There are people who feel that breakfast is no longer necessary when following a low carbohydrate diet. Intermittent fasting along with the ketogenic diet practice has been proved to hasten weight loss. So many usually skip the breakfast and start the day with a brunch or a lunch.
However, you may want to be careful about skipping breakfasts. It has been revealed that omitting breakfast or eating less than 200 kilocalories promotes obesity. Among the obese, there is a very large percentage of people who do not take anything for breakfast.
The intake of food in the early hours of the day boosts our metabolism, which helps us burn calories quickly and accelerates the process of weight loss. So, if you’re looking to lose weight, you should not skip breakfast for several reasons.
If we do not eat breakfast, the metabolism slows down in order to conserve its energy as it foresees a situation of starvation and prepares to store and reserve. So, this will NOT help in the goal of weight loss but quite the opposite, it may favor a tendency to gain weight.
Eating breakfast reduces hunger during the day making it easier to avoid overeating. Hunger builds up and therefore when you skip breakfast, you will feel hungry later and want a quick fix – foods that will instantly zap you. This will make sure that you choose less healthy and adequate food to satisfy your vital needs such as cookies, sausages, fried potatoes or that you eat more quantities in later intakes as at dinner.
In addition, prolonged fasting can increase the body’s response to insulin, causing fat storage and, consequently, weight gain.
This article isn’t urging you to skip meals for weight loss purpose.
By the way, if you’re looking for strictly low-carbohydrate breakfasts, there are many recipes you can try on your own as I’ll show you. All recipes are free of gluten, low in carbohydrates and free of artificial sweeteners.
Before preparing a keto diet
A term coined by Russell M. Wilder in 1921, the ketogenic diet’s main objective is to generate the formation of ketone bodies, being therefore a plan similar to that which is followed in a fast. This objective can be achieved through an insufficient supply of foods or by a restriction of those that are rich in carbohydrates and are replaced by the consumption of foods rich in proteins or fats.
The ketogenic diet, in all its variants, should only be carried out under medical supervision and for a limited time with menus that include an average percentage of proteins combined with foods with natural fat (butter, coconut oil, olive oil, pork fat, and cream) and a low level of carbohydrates.
Before talking about what the ketogenic diet include and not include, it is necessary to know how the combination of foods that make up each menu works and above all to understand that glucose, the simplest molecule to convert and use as energy, is always the one chosen by the body before the rest of existing options.
When glucose is used as the main source of energy, the body stores fat as a reserve and the more carbohydrates are consumed the higher the blood glucose rises. If more proteins and natural fats are consumed, the body adapts and changes its way of obtaining energy. Instead of using glucose it uses the fat of the body as an energy source, generating weight loss.
To make a ketogenic diet it is necessary to plan the daily menu taking into account that most of the dishes should be composed of natural fats, proteins and a low amount of foods that providecarbohydrates. It is important to remember that not all fats are the same. Thus, natural fats such as olive oil, coconut oil or avocado provide health benefits while the unsaturated “trans fats” found in hamburger meat, margarine and all fried food, should be avoided as they are harmful to health.
Proteins: A must in your breakfast
For a healthy and balanced breakfast, it has to provide quantities of the three macronutrients – carbohydrates, proteins and lipids.
However, recent research has found that the increase in protein consumption at breakfast compared to a standard breakfast based on cereals can increase the subjective feelings of fullness and satiety throughout the day and thus, reduce the calories ingested throughout the day.
In a widely-published study, overweight women who consumed protein sources for breakfast 5 times a week for 8 weeks lost 65% more weight and reduced their waist circumference by 83%, more than the participants who eat carbohydrates-based breakfasts.
When we eat breakfast with protein, that protein intake will help to prevent the cravings of sweet foods such as confectionery, sweets or sugary drinks later in the day.
The Ideal Keto Breakfast
Low-carb foods to take for breakfast
Let’s start with the fruits. Many fruits aren’t keto-friendly. But if you can’t totally cut them from your meals, I will show you the exact types that won’t set you back on your weight loss goal.
If you can’t do without fruits, you can include any of these in yourketo breakfast menu:lime, pomegranate,strawberries, papaya, berries, blueberries, peaches, apricots. Remember, it’s best if you cut these completely out of your diet or keep them to a minimum.
As for the vegetables, you can try any among these for your keto diet: zucchini, cabbage and cauliflower, fennel, onions, carrot, mushroom, spinach, asparagus, aubergines, broccoli, cucumber, chicory, escarole and lettuce, tomatoes, pumpkin, string beans, artichokes.
You may include any of the following types of low-carb cheeses: mozzarella, pecorino cheese, ricotta cheese, fontina cheese, parmesan cheese, stracchino cheese, scamorza cheese, caciocavallo.
For meat and fish, you can choose between turkey, chicken, beef, pork, rabbit, lamb, tuna, trout, swordfish, seafood, anchovies, sardines, mussels, calamari, clams, octopus and mullet.
For fats & oils, you can go for butter, olive oil, lard, cod fish liver oil, andcoconut oil.
Seeds and dried fruits such as peanuts, walnuts, almond and chia seeds, are good foods for a low carb diet.
Not forgetting drinks, you can always add bulletproof coffee, tea, chamomile and most importantly, water, to your keto diet.
Other foods which you can add to your keto breakfast diet include: eggs, bacon, sausage, protein shake, pancakes or waffles,almond flour or coconut flour.
Foods you can take moderately:
If you are fit, active and do not need to drop some excess fats, you can still afford to takesome carbohydrates, but very moderately and once in a blue moon. A few are:
Gluten-free cereals or pseudo-cereals.
Legumes such as lentils, black beans, peas, etc.
Foods you should never take while on keto:
Foods that should not be taken because of their high sugars and carbs are: potatoes, rice, pasta, bread, pizza, crackers, cereals, biscuits, chocolate, chestnuts, kiwis, pears, mango, banana, grapes, carrots, peas, honey, sugary drinks, dried or dehydrated fruits or soy.
For some dieters, whenever they eat carbohydrates at all, they prefer to do it at breakfast. However, despite me including some fruits as part of the suitable diet for keto, remember not to eat fruits at breakfast because of the high amount of carbohydrates in some.
The keto breakfast combinations
Option 1: Eggs with bacon/ham/sausage– The recipe for this is simple.Just get 8 fresh Granarolo eggs from ground farms, 80 grams of smoked bacon, sliced bread, salt and pepper, and you’re good to go!
Option 2: Mini muffin – Eggs, coconut milk, almonds, butter, cremini mushrooms, spinach and many other ingredients all in a breakfast of mini muffin, there’s more to keto dieting. Check the recipes out for yourself in this article.
Option 3: Omelette/frittata with spinach and sausage – To get this ready, you’ll need the ingredients: 5 eggs, 300 grams of spinach leaves, salt and pepper, extra Virginia olive oil, basil, 200 grams of crumbles fresh sausage, grated cheese and 80 gram of diced Swiss cheese.
Option 4: Waffles with strawberries and whipped cream– This recipe is really easy and quick to prepare. Basically you only have to bake the baskets. You can use them to put fruit and also serve ice cream, custard or whatever comes to mind.
Option 5: Meal replacement shake: You really should try this shake one of these days as soon as you’re off your bed. Check the recipe here for yourself.
Option 6: Bulletproof coffee: Take this and watch your body turn into a fat burning machine. I have an article on this, check it out: Bulletproof Coffee
Option 7: Banana and strawberries mixed with oats – This is simple to make. Making it for breakfast would be a great way to start your day. Just get a 300 ml of skimmed milk, 140 grams of strawberries, 40 grams of oats, and some vanilla for taste. These will do the trick.
Option 8: Olive oil and avocados – Avocados are some of the best keto-friendly fruits. And when you combine it with some olive oil for your breakfast, you should be adding up ketone bodies for your body’s energy, resulting in weight loss.
Option 9: Coco flour tortitas – These low-carbohydrate pancakes are great for breakfast or to take with you when you go out to eat. For example, you can use them as a substitute for bread to make a snack or to accompany meals.
Option 10: Turnip chips –Permit me to introduce you to the keto-potato. When we decide to start a keto or low carb diet, it is very important to assume that we have to look for alternatives to the most common foods. In this case, you can make “fried potatoes” but without potatoes, but turnip, which is the cousin of the potato. It consists of only 6g of net carbohydrates per 100 g.
The risks of excessive fat consumptions
Like you may have heard/read, excessive fat consumption causes an increase in cholesterol with a real possibility of heart attack and arteriosclerosis. The low intake of carbohydrates, as well as that of fruit and vegetables (foods rich in fiber and antioxidants) may expose to the cancer risk(bladder, breast, stomach and colon). With a low carb diet, the danger of ketosis is high. However, if on the one hand, the lack of sugars in the blood causes the body to find energy, it directly attacks fats by making it lose weight quickly (this process is defined precisely as ketosis). This is why the opinions of dieticians on low carbohydrate diets are mixed. On the one hand, given the speed with which you can lose weight, this diet is useful for countering obesity. Meanwhile, there are many health complications. You should avoid the do-it-yourself and always contact a nutritionist for advice on ketogenic dieting.
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