If you want better weight management, more stable energy levels, less cravings, better hormonal balance, then it’s time to consider how you break your fast.
Every night while we sleep we are in a fasting state. The first meal of the day (aka breakfast) is what is going to break your fast.
To make sure you have stable blood sugar levels throughout the day you want to ensure you’re starting your day with 20-30 grams of protein, minimum! To put that into perspective, 1 egg contains 6 grams of protein, therefore 3-4 eggs will need to be eaten if you’re relying on eggs as your protein source, and 1/4 cup nuts gives you around 5 grams of protein.
Protein helps to keep you feeling full and satiated, it helps to switch off your hunger hormones, reduces cravings and helps to balance hormones and weight.
You also want to make sure your breakfast contains a healthy fat source and fibre to ensure it’s balanced. A well-balanced meal should keep you feeling full for 4-6 hours. If you find yourself hungry 2 hours after your meal, the previous meal you ate wasn’t balanced correctly or supportive of blood sugar.
I personally love starting my day with a smoothie, I currently use 30 grams of protein (as I’m still breastfeeding, I also used this amount throughout both my pregnancies to support my additional protein requirements during those phases of life). The protein I use is Nuzest Clean Lean Protein, because it’s low in heavy metals (which many companies don’t test for), it’s GMO free, plant-based, plus they have lots of yummy flavours. If you’d like to try them out my code NBRADY will get you 20% off any of their products. I also love their multinutrient wholefoods green powder called Good Green Vitality, it’s a multivitamin, multimineral, antioxidant rich powder which supports immune health, digstive health, stress response, energy, congnition and it’s anti-aging.
If you’re not a smoothie fan, starting your day with a savory breakfast is a great idea. Savory breakfasts are an amazing way to reduce your cravings for sweet foods later in the day, plus most savoury breakfasts contain things like eggs, smoked salmon, bacon or sausages or other meats which means you’re getting a good amount of protein.
Balancing blood sugar levels is going to have the most positive impact on your overall health in the long term. From preventing chronic lifestyle diseases like type two diabetes, heart disease and metabolic syndrome. So remember, how you start your day matters!!
Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people.