When searching for the perfect breakfast, we want a kick-start to the day that will calm our hunger hormones, balance blood sugar and keep our metabolism happy. Yet if weight loss is the goal, it can be difficult to find the right breakfast that will help us feel our best without leaving us feeling restrictive and hungry. Where to start?
Fiber, Protein, and Healthy Fat
One breakfast recipe that I love recommending to my clients for weight loss is what I call the Key3 Smoothie. I love this smoothie for overall health in both the short and long term. The three items in the Key3 smoothie to focus on are fiber, clean protein, and healthy fats.
Examples of fiber might be chia, flax, or hemp seeds plus some spinach or sprouts, clean protein could include pea protein powder, grass-fed whey, or grass-fed beef protein powders, and healthy fats might be nuts, unsweetened nut butters, or avocado. Unsweetened nut or seed milk form the base, and flavors such as ¼ cup frozen berries, cacao powder, or spices can be added for a sweet touch.
This combination is great for weight loss because it helps calm hunger hormones, balances blood sugar, boosts metabolism, and helps burn fat. Calming hunger hormones and balancing sugar help prevent that afternoon slump, keeping you satiated.
The Mocha Crunch Key3 Smoothie
One delicious Key3 smoothie I love to make is the Mocha Crunch Key3 Smoothie. This smoothie contains 1 cup plain unsweetened coconut milk, ½ cup organic coffee, 1 scoop chocolate protein powder, 1 tbsp MCT oil, 1 tbsp ground flax seed, ½ cup frozen cauliflower rice, and 1 tsp cacao nibs for a crunchy topping.
MCT oil provides immediate energy and helps control hunger hormones and supports gut health. The cauliflower makes the smoothie creamy, cold, and high in fiber to keep you satiated. Cauliflower also contains a compound called sulphoraphane, which supports anti-inflammatory pathways in the body. Cacao nibs are an anti-inflammatory food that helps boost energy and burn fat.
Starting the day with nutrient dense foods early in the morning will affect appetite throughout the day. This balanced smoothie can also help prevent a blood sugar spike, crash, crave cycle that can occur. Plus, protein is important for weight loss, yet it can be difficult to include enough at breakfast. This delicious smoothie will keep you feeling energized and satisfied, setting your day up for success.
