Studies show that eating breakfast is associated with greater weight loss than those who skip breakfast! (Duan et al., 2022).
Make sure that your breakfast choices are also wise! -High in protein, low in simple carbohydrates (breads, baked goods), and low in saturated fat.
Sample breakfast
– Vega protein powder with 12 oz of unsweetened original almond milk and 1 tablespoon of peanut butter or plain nonfat greek yogurt (for plant-based folks, can use unsweetened plain plant-based yogurt like almond or coconut-based) – 1 thin slice toast of Dave’s Killer bread powerseed, 1 scrambled egg with vegetables, and 2 tablespoon of guacamole.
*Avoid juices as they are high in sugar. *Be careful with creamers as they are often caloric and high in sugar. Use unsweetened original almond milk instead and sweeten with 2 tsps of coconut palm sugar or date syrup if you are diabetic as it is of low glycemic index.
Reference: Duan, D., Pilla, S. J., Michalski, K., Laferrerre, B., Clark, J. M., & Maruthur, N. M. Eating breakfast is associated with weight loss during intensive lifestyle intervention for overweight/obesity. Obesity, 30(2), 378-388. https://online.wiley.com/doi/10.1002/oby.23340
