6 recipes to start the day light and healthy

Low-Carb Breakfast: What Does It Do?

Eating protein, fruits and vegetables, and complex carbohydrates in the morning has benefits. You can benefit from a high-protein, low-carb breakfast, especially if you’re looking to lose weight or build muscle. This is because glycogen stores are lowest in the morning and fat burning, also known as fat oxidation, is highest in the morning.

A protein-rich and high-fat breakfast further stimulates fat metabolism and causes itthat the body gets most of the energy it needs for the rest of the day from fat cells. So, if you consume little or no carbohydrates, your body will switch to fat metabolism instead of carbohydrate metabolism.

A study by the University of Missouri has already shown thisa high-protein breakfast keeps the body full longer and reduces cravings: subjects in the study ate fewer snacks throughout the day because they didn’t need them.

Low-carb breakfast: can you lose weight with it?

Carbohydrates have a big effect on your body fat composition. If you eat more carbohydrates than you need, your body stores the excess carbohydrates as fat reserves for potential times of need. So if you want to lose weight By reducing carbohydrates, you can help your metabolism and weight loss (eg bread) to avoid.

But: Crucial to weight loss is not only what you eat in the morning, but also your basal and overall metabolic rate. You can only lose weight if you use more energy than you take in with food. Here you can calculate your basal metabolic rate.

Low Carb Breakfast: The Benefits

A low-carb, high-protein breakfast recipe can provide your body with the following benefits:

  • blood sugar level: Increased protein intake keeps insulin levels stable. Although the hormone insulin is also produced when protein-rich foods are digested, it takes longer for the body to break it down again.
  • Longer satiety and cravings: If your recipe includes fiber, protein, and fat, you’ll feel fuller for longer. It has also been proven to prevent cravings.
  • fat burning: Fat metabolism is stimulated by low carb intake, so your body burns more fat.
  • blood pressure: A low-carb breakfast (recipe) can also improve blood pressure, especially for people who are overweight.
  • hormone balance: Healthy fats like flaxseeds, chia seeds, walnuts, or avocados absorb unsaturated omega-3 fatty acids that improve your hormone balance.
  • muscle building: When digesting proteins, the body needs a lot of energy. Foods rich in protein (such as omelets) act as food for muscle cells. The more muscle mass you have, the more calories your body uses at rest.

Low-carb breakfast: you need to remember this

You need to be sure when putting together your low carb recipe it is balanced and provides your body with fats, fiber and vitamins. Make sure you’re also getting your needs for vitamins C, A, E and K, iron, zinc, magnesium, calcium and antioxidants at breakfast and throughout the rest of the day. You can get complex carbohydrates in the form of cereal or bread rolls made from whole grains or rye.

These foods are great for a low-carb breakfast

Of course, a low-carb recipe with lots of protein doesn’t mean you can only eat omelets. The following foods are suitable for your breakfast recipes:

proteins and proteins

  • low-fat quark
  • corned cream cheese
  • Yogurt (also protein yogurt)
  • egg
  • Soy products (such as tofu)
  • Skyr
  • Greek yogurt
  • lean meat
  • protein powder

Healthy Fats

  • linseed
  • Chia seeds
  • almond
  • hemp seed
  • linseed oil
  • walnut
  • avocado
  • nutmeg

Complex carbohydrates

  • oatmeal
  • Quinoa (quinoa flakes, puffed quinoa)
  • buckwheat flakes
  • amaranth
  • Whole grain bread
  • Rye bread

Fruits and vegetables

  • tomatoes
  • cucumber
  • paprika
  • blueberry
  • raspberry
  • Orange
  • Kiwi

Low Carb Breakfast: 6 Breakfast Recipes

1. Skyr Coconut Bowl (also vegan possible)

Ingredients:

  • 1 tsp grated coconut(s)
  • 200g skyr or vegan skyr
  • 50 g of berries
  • 0.5 teaspoon of chia seeds
  • 1 tsp oatmeal
  • 1 tablespoon coconut chips

Preparation:

  1. Fry the coconut flakes in a pan without oil until golden. Be careful not to burn them.
  2. Mix the toasted coconut flakes with the skyr.
  3. Pour into bowls and top with remaining ingredients.

2. Spinach, Chickpea and Egg Toast Muffins

Ingredients for 12 pieces:

  • 30g chickpeas (frozen)
  • Salt
  • 60g baby spinach leaves
  • 1 ch. butter
  • pepper
  • 12 slices of sandwich toast
  • 12 eggs (size M)
  • 6 slices of pork
  • 1 tablespoon of olive oil

Preparation:

  1. Blanch the chickpeas in boiling salted water for 20 seconds, drain in a colander, rinse well and drain. Wash the spinach and drain well. Melt the butter in a pan. Stir and cook on low heat until the spinach is wilted. Add the chickpeas, salt and pepper and let cool.
  2. Remove the crust from the toast slices and roll flat with a rolling pin. Lightly grease muffin tins. Place the toast slices individually in the molds and press down carefully. Carefully beat 1 egg into each mold. Sprinkle the spinach and peas evenly over the top.
  3. Bake the toast muffins in an oven preheated to 180 degrees for 15 minutes on the 2nd shelf from the bottom. 2 minutes before the end of the cooking time, cut the pork slices in half crosswise and fry them in a covered pan in the oil until crispy.
  4. Remove the toasted muffins from the oven, season with pepper, garnish with bacon and serve.

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