I’ve been saying for a long time that eating a fatty breakfast makes it easier for my clients to lose weight. People, on the other hand, have a hard time believing me.
However, the weight (ha,ha) of scientific evidence is beginning to point in this direction. According to a recent study published in the International Journal of Obesity, eating fat for breakfast is beneficial. In rats, eating a fatty breakfast appeared to “turn on” the ability to metabolize fat later in the day.
Dietary fat, according to Brigitte Zeitlin, R.D., owner of BZ Nutrition, “builds cells and nerves, supports muscles, fights inflammation, and allows your body to absorb certain vitamins and minerals.” Unsaturated fats, in particular, aid in the control of cholesterol and the health of your heart.
Whatever the reason, rats who ate the fatty breakfast had a lower risk of developing metabolic syndrome and obesity. She recommends that most people consume about one-third of their daily calories from fat. If you consume 2,000 calories per day, breakfast should contain about 20 to 25 grams of fat.
You might want to consider eating these high-fat foods first thing in the morning.
1. Toast with blueberries and almond butter:
Almond Butter Toast with Berries is a no-fuss breakfast or snack recipe that’s packed with protein, fiber, vitamins, and minerals. It’s extremely adaptable, simple, and delicious. According to Zeitlin, almond butter contains about 18 grams of healthy fat per serving, which will keep you focused and satisfied throughout the morning. additional ingredients include:
a. 1 English muffin made entirely of whole grains
b. tbsp almond butter (or other nut butter)
c. 1/2 cup fresh berries or other desired toppings
d. 1 tablespoon chia or ground flax seeds as a garnish
e. honey, used for drizzling
Spread two tablespoons of all-natural nut butter (or sunflower butter if you’re nut-free) on two fiber crackers to make this toast. In a pan, cook a half-cup of blueberries until they start to swell, about three to five minutes, pressing down lightly with a spatula to help them open up. For an extra two grams of fat and added fiber, sprinkle unsweetened shredded coconut and one teaspoon of chia seeds evenly over the crackers.
2. Parfait with Full-Fat Yogurt and Nuts:
Full-Fat Yogurt and Nut Parfait is a yogurt-based small dish that is layered in a glass in a similar fashion to a dessert parfait. Oats or granola, fruits, berries, nuts, and seeds are commonly used.
Healthy yogurt parfait is high in protein and dietary fiber, and it’s a great breakfast, snack, or dessert. However, not all parfaits are made equal. Full-fat yogurt contains up to 10 grams of fat per serving, which will help you stay full all morning.
If made with healthy, nutritious ingredients, full-fat yogurt and nut parfait can be very healthy. It can also be a very unhealthy choice if it’s made with sugar, fillers, and artificial coloring.
Ingredients that are good for you include:
a. Plain yogurt with no added sugar or other additives.
b. OATS; To make a healthy yogurt parfait, use regular rolled oats, crunchy granola, or muesli.
c. berries and fruits
d. Seeds and nuts Make a simple yogurt snack more filling by adding healthy fats.
e. AROMATICS; Adding aromatics to your yogurt parfait can take the flavor to a whole new level.
3. Frittata with eggs and cheese
The eggs and cheese in this frittata are high in good-for-you fats that aid digestion and maintain blood sugar stability, which is important for avoiding mid-morning hanger. Jess Cording, R.D., says, “As a dietitian, I love that a frittata is also a great vehicle for vegetables.” Preheat the oven to 400 degrees Fahrenheit. Cook one small chopped yellow onion in one tablespoon olive oil over medium heat until translucent, about two minutes. Add one garlic clove, minced, and cook for one minute, or until fragrant. 14 cup white wine, reduced for a minute or two before adding one large yellow squash, cut into half-moons Cook for about six minutes, or until it begins to soften and brown. Toss in four cups chopped kale and cook for four to five minutes, or until wilted. Remove from the equation. Eight eggs and one-third cup grated cheese of your choice (cheddar or parmesan would work well) are whisked together and poured over the vegetables. Preheat oven to 400°F and bake for 35–40 minutes, or until eggs are set. Allow 10 minutes to rest before slicing; serve 2–4 people.
4. Egg Salad Toast with Dill and Tahini
You can only get me to eat hard-boiled eggs if they’re mashed and flavored with savory herbs like dill! This dish is perfect for any meal of the day.
“I’m a firm believer in using the entire egg,” says the author “Pine explains. “The yolk is packed with vitamins and minerals, including vitamin D, which is difficult to come by in food.” She adds that one yolk contains five grams of fat as well as choline, which supports brain function. The tahini (sesame paste) in this egg salad toast provides not only 16 grams of healthy unsaturated fat but also cholesterol-lowering compounds. Dill and Tahini Egg Salad Toast includes the following ingredients:
a. 2 peeled hard-boiled eggs
b. 2 tbsp. dill, freshly chopped
tahini (c. 2 teaspoons) (sesame paste)
d. 1 teaspoon lemon juice, plus additional to taste
e. kosher salt, to taste
f. 2 slices of whole-grain toast or 3 whole-grain English muffins
Separate the yolks from the whites of two hard-boiled eggs. Chop the whites and combine them with the yolks in a mixing bowl. Mash the eggs with two tablespoons fresh dill, two teaspoons tahini, one teaspoon lemon juice, and a pinch of kosher salt until well combined. If desired, season with more lemon and serve with two slices of whole-wheat toast.
5. toast with mashed avocado and a soft-boiled egg
Avocado toast is popular for a reason: it’s quick and easy to make, as well as nutritious and tasty. An irresistible runny egg and a sprinkling of crunchy pumpkin seeds top this protein-packed version.
“Avocado is one of the most delicious sources of healthy fats, as well as one of the most versatile,” says Zeitlin, adding that one cup contains about 20 grams of beneficial fats.
An irresistible runny egg and a sprinkling of crunchy pumpkin seeds top this protein-rich, nutritious smashed avocado toast.
• two eggs
• 1 avocado (ripe)
• one lime
• Fleur de sel or flakes of sea salt
• black pepper, freshly ground
• 2 slices of whole wheat bread, thickly sliced
• Pumpkin seeds that have been toasted
• Extra-virgin olive oil of the highest quality