More to Note on Your Big, High-Protein-High-Fat-Low-Carb-Breakfast

Although a low carbohydrates breakfast is ideal, it does not mean that you should avoid carbohydrates entirely. Avoiding carbohydrates can also cause an adverse effect on your overall health as it can result in poor energy levels, fatigue and frequent headaches. Aim to eat around 30 grams of carbohydrates during breakfast which is equivalent to 2 slices of whole grain toast.

For breakfast protein, you can go for half cup of low sodium tuna or sardine, up to 4 egg whites or half cup of low fat cottage cheese or shredded cheese or even a slice of 4 ounce grilled salmon or chicken breast.

It is important not to overdo the fat content as fat is more than twice the calories per gram as compared to proteins and carbohydrates. Opt for healthy fat like omega-3 fatty acids from fatty fish or monounsaturated fats from nuts, nut butter or avocados.

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1. Rabinovitz, H. R., Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. and Wainstein, J. Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. 2013. Obesity. doi: 10.1002/oby.20654
2. Whole Grains and Fiber. The American Heart Association. Accessed December 2013: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp