Keep carb off your brekkie table

By Huda Moolji

This is why you should start your day with a carbohydrate-free meal

Breakfast is usually considered the most important meal of the day, which it definitely is. Start your day with a nutritious and healthy breakfast as it will help stabilize your energy levels, keep your focus high, and keep your hunger levels low.

There are times when people looking for a weight loss journey choose to skip their breakfast entirely. You should NEVER do this because skipping breakfast will actually help the opposite of, as it will make you hungrier at lunchtime, when you are more prone to overeating. Instead, cut out the carbohydrates in your breakfast and opt for a low-carb, high-protein breakfast option.

Avoid high-carb breakfast options like bread, cereal, etc. and, alternatively, try to build on good protein consumption. These meals make up a good healthy diet and are great weight loss boosters.

Increases your metabolism

Metabolism is the name given to the process by which your body converts the things you eat and drink into energy. The calories ingested are converted into energy that the body uses to perform its functions. When you have a slow metabolism, these calories take longer to burn, which can be quite a barrier when trying to lose some weight. According to a 2018 study, it was found that people who followed a low-carbohydrate diet burn more calories in a day than people who consume high-carbohydrate foods.

Tip: On average, a low-carb eater burns 209 more calories per day than a high-carb eater.

Keeps hunger at bay

The same 2018 study previously mentioned, conducted by Harvard Medical School, found that levels of the hormones ghrelin and leptin were comparatively lower in low-carb eaters compared to high-carb eaters. Ghrelin is also called the “hunger hormone” because it stimulates the appetite and increases food intake. Leptin is a hormone made by cells in the small intestine that try to regulate energy by inhibiting hunger. Since these two hormones increase your hunger levels, if you eat a low-carb breakfast and keep your levels under control, you tend to eat less for your next meal.

Tip: Decreasing hunger levels can help you reach a calorie deficit diet to help you lose weight.

Keeps the stomach full longer

It is well known that the higher your protein intake in a meal, the longer you feel full and have no craving to eat between meals. It’s scientifically proven why a high-protein meal early in the morning can really smooth out the day.

When comparing low-carb and low-fat diets, the low-carb diets encourage satiety for longer than a low-fat plan. In 2016, the Tulane University School of Public Health conducted a study that found that eating low-carb meals helped maintain levels of the bloating hormone peptide YY.

Tip: Consider adding eggs to your breakfast to make it a high protein meal.

Increases endurance

Researchers have found that athletes who follow a strict low-carb and ketogenic diet significantly improve their performance levels. On a low-carb diet, muscles seem to store more energy and burn fat more efficiently than people on high-carb and low-fat diets. A low-carb breakfast can keep you energized throughout the day and keep you from becoming sluggish.

Tip: If you enjoy exercising or doing strenuous work, always start the day with a low-carb breakfast so you can keep your energy levels up.

Helps you lose fat

Visceral adipose tissue is the type of fat that accumulates around your midsection, or belly as it would normally be called. These fats can be really unhealthy and make you more prone to metabolic disorders. Studies have shown that reducing carbohydrates helps reduce these fat stores.

Tip: Low-carb diets reduce visceral fat by 15 percent compared to high-carb diets.

Lowers blood sugar levels

In addition to weight loss, a low-carbohydrate diet can also be helpful for diabetics. Reducing the amount of carbohydrates from your diet can lower your blood sugar levels drastically. One study even showed that people with diabetes who followed a low-carbohydrate diet can stop taking blood sugar-lowering drugs in a few months.

Tip: If you are taking blood sugar medication, consult your doctor before switching to a low-carb diet as your dosage may need to be adjusted.

Help control blood pressure and cholesterol

Because people with high blood pressure and high cholesterol are very susceptible to heart and kidney disease, switching to a low-carb diet can be extremely helpful in controlling these conditions.

Tip: Reducing your carbohydrate intake can greatly improve your heart health.

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