Healthy Fats for the Morning: Ghee from Organic Cows: Ghee made from grass-fed cows or A2 cows' milk. Old-pressed virgin coconut oil: Virgin coconut oil that has been cold-pressed to minimize nutritional loss. Coconut chunks/pieces: Fresh coconut chunks/pieces are also an excellent source of healthful fats.
It's best to consume foods high in saturated fats, such as cheese, butter, eggs, full-fat coconut milk, and red meat, in the morning, according to a study from Texas A&M University, which found that consuming saturated fats in the morning can have positive effects on our health.
She further elaborates, “Various research suggests health benefits of consuming healthy fats as first thing in the morning: 1. Healthy fat helps to maintain better control of blood sugar levels. Because there is no carbohydrate present, there is no resulting increase in blood glucose.
It provides our bodies with energy, is essential for growth and development, and is necessary for absorbing vitamins. Having healthy fat as a part of a balanced breakfast helps keep you full for longer, keeping you from reaching for those mid-morning munchies!
Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.
Here are some other ideas for healthy breakfast fats:
Eggs, any way you like them. Bacon or sausage made from pastured animals. Toast spread thickly with high quality butter. Whole milk yogurt with berries.
If weight management and body composition is your primary objective, then a high-protein breakfast is probably best for its ability to keep us feeling fuller for longer. But if you're planning to go on an early morning jog or gym session, then a high-carb breakfast might be a better idea.
"Foods rich in healthy fats like olives, nuts, and avocados are great nighttime snacks that can keep you feeling fuller longer and also help to stabilize blood sugar levels," says Dr. Josh Axe DNM, DC, CNS, member of The Vitamin Shoppe Wellness Council.
Work Out Before Breakfast
Do some moderate exercise before you sit down to eat in the mornings. Working out on an empty stomach actually helps you get better results from exercise. Prebreakfast sweat sessions can help you burn more of your body's fat for fuel.
The ratio of macronutrients may vary depending on your goal, but in general we can suggest the following: Protein: 10 to 35% of the total kCal. Carbohydrates: 45 to 65% of the total kCal (focus on complex carbohydrates) Fats: 20 to 35% of the total kCal (focus on unsaturated fats)
According to the American Society for Nutrition, most people get the majority of their daily protein with their evening meal and the least amount with breakfast. However, splitting your protein intake more evenly throughout the day will increase your ability to build and maintain muscle.
A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night .
A balanced diet should include healthful monounsaturated and polyunsaturated fats. Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish.
Virgin Coconut Oil: 1 tablespoon contains 14 grams of fat and no carbohydrates or protein. This is one of the healthiest forms of fat and has helped strengthen the understanding that dietary fat (what you eat) does not equal body fat (what we're burning off).
The best high-protein breakfast foods
Eggs: 6.3 grams protein per large egg. Greek yogurt: 10 grams protein per 7-oz container. Cottage cheese: 23 grams protein per cup. Chia seeds: 4.7 grams of protein per ounce.
Peanut butter is rich in a variety of nutrients — but it's also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems. Commercial peanut butter brands often have added sugars, oils, and fats.
You should limit saturated fats and avoid trans fats. They often are found in fast food, fried foods, and snack foods. They also can be in desserts and commercial baked goods. These bad fats increase your LDL (bad) cholesterol levels.
Carbohydrate timing theory suggests that one should eat most of the carbohydrates in the morning. The best time to eat carbs should be the first thing in the morning because you will have the whole day to use up that energy and maintain steady blood sugar. This actually helps to promote weight loss.