5 Fat Burning Breakfasts To Lose 5 Pounds In 5 Days

Breakfast is not the most important meal of the day. Like if you don't eat breakfast, you're not ruining your metabolism, but the first meal you do eat during the day, like no matter what time it is, if it's 8am or if it's 2pm is the most important meal not to mess up if you want to lose fat. Most people start their morning with a quote unquote healthy breakfast that instantly switches their fat metabolism into fat storage mode for the rest of the day. In this video, I'm going to show you three breakfast rules and five specific breakfast ideas that keep insulin low cravings calm throughout the day and will help support your metabolism to be in a fat burning state for hours. If you've ever wondered why you feel hungry by 10am or you're stuck at the same weight no matter how disciplined you are, this will make everything click. By the way, if you haven't seen one of my videos, I'm Dr. Ashley Lucas. I'm a PhD nutritionist and a registered dietitian. I'm the owner and founder of PhD Weight Loss and Dr. Ashley Wellness and I'm here to provide you the information and tools you need to be able to drop the weight and keep it off for good. Let's talk about breakfast and why most of the time it often blocks your fat loss. Healthy breakfasts that actually spike insulin and drive cravings are not going to be your friend and that's what most of us are eating. Most of us are eating high carb breakfasts and when we do this, it puts the body into fat storage mode. I want you to think that the first meal you eat in the day is either going to flip the switch on or flip it off to burning fat the rest of the day. So let's talk about today, these meals that we want to focus on instead. That will allow that fat burn all day switch to stay on for you. That way we can also prevent energy crashes and get out of this routine of needing to snack constantly throughout the day. Now I want to hit on the point that this is not a discipline issue. This is biology, this is physiology. And that's what we're going to focus on today. So to start, we want to remove the three biggest breakfast roadblocks. So cereal, toast, bagels, muffins, oatmeal juice, flavored coffees, parfaits, we don't want to do these breakfasts anymore. When you eat these high sugar items, even if they are marketed as healthy, let's say we even add like a banana to the cereal or the oatmeal or raisins to, to these items makes it even worse, right? We eat these quote unquote healthy breakfasts. It's going to go into our bloodstream as sugar. The body can only tolerate 1 to 2 teaspoons at any given time before it's like a toxic load to the body and it needs to get the sugar out. And all of these breakfasts I mentioned are like 19 plus teaspoons of sugar. So you eat this, it's a stressor on the body. Blood sugar goes up above the amount it tolerates and so it's going to mount a response and it's going to tell the pancreas to secrete insulin. Insulin spikes. Insulin is a fat storage hormone. So now we have the switch flip off to burning fat for the rest of the day because we're storing it instead. Then we're going to have a sugar crash as a response. We're going to have cravings and we're going to be on this roller coaster of sugar highs and lows, hunger and craving highs and lows and fat storage. You also want to remove some seed oils. Seed oils are pretty darn inflammatory. Now it's not the end of the world if your foods consume some of these. But most foods have such a high load of seed oils and most diets contain high loads of seed oils which are high in omega 6s. These are inflammatory in general. We don't get many omega 3s which come primarily from fish. That's the highest source of them. So we've got this ratio of high omega 6s which are inflammatory to low omega 3s which are anti inflammatory. And we're living in a primarily inflamed state. Instead of these oils, you're going to swap it for butter, ghee, avocado oil, olive oil, or even coconut oil, artificial sweeteners. So you want to make sure that your diet's not 100% sweet because it drives this desire for continued sweetness. Even if you've reduced all of the sugar out of your diet, which is great, but you've replaced it all with a lot of artificial sweeteners, like a lot of diet sodas, sugar free syrups, a lot of flavored creamers, a lot of ultra processed sweet foods, it can continue those cravings and it can disrupt your gut for some people. So just being aware of that, the goal is to have more savory foods throughout the day. Now if you feel like all of this is already overwhelming and you're like, what the heck, There are too many guidelines here and if you feel like instead something that is customized specific to you with one on one coaching where we hold your and guide you through the process. If you feel like something like that would be helpful, then you definitely should check out PhD weight loss because that's exactly what we do. We will learn about your health history, we'll learn about where you are right now and what your goals are and then we will create a specific plan of action for you with one on one coaching guidance. We will provide you the majority of your food at no additional cost if you want that. And then we will support you once you have dropped all of the excess fat weight once you have entered in maintenance and help support you beyond the scale. So if something like this interests you, check out PhD weight loss. Go into the description Click the link for my PhD weight loss to learn more. Rule number two is to follow the 303015 breakfast blueprint. What I mean by this is aim for about 30 grams of protein. Now the specific amount of protein depends on your body size, but just in general, 30 grams is a good goal. A good general goal to start and then 30 grams of healthy fat and let's say 15 grams of carbohydrate. It works because it helps to steady your energy, stabilize blood glucose, helps to reduce cravings. It will help to quiet your hunger hormones and lower insulin, which we want because remember insulin when it's chronically elevated is a fat storage hormone. Now let's talk about five fat burning breakfasts and give you some ideas. Breakfast number one, eggs, avocado and some kind of bacon. And it can be real bacon. It doesn't have to be turkey bacon if you don't like that. That could be three to four eggs, some avocado on top of it with salt and some kind of bacon. Whatever your favorite is, cook the eggs in. I usually use like a spray avocado oil or just a little avocado oil. Sometimes I'll use a little bit of tallow or butter. In general, this is a pretty low carb, very low carb breakfast which is good for a stable energy. It's high protein, has some fat in there. You're gonna feel pretty darn full for a good period of time after eating this. Number two is a creamy protein smoothie. So this would be about 30 grams of a high quality low sugar protein. My favorite protein for supporting muscle synthesis, which we all want, is a whey protein. If you can tolerate that. If not, I did a video and it was on protein powder. So I'll make sure that I include that video. If you want to know specific brands, I'll include that link in the description. So head on over there if that would be helpful to you. You can use a base of water or unsweetened almond or macadamia or coconut milk in there. I usually add some Zen basil seeds or chia seeds in there. I'll add a tiny bit of olive oil or MCT oil. You could use some frozen blueberries and some additional ice just to make it thicker. It's fast, it's portable, it's low in sugar and is going to be great for your body as the first meal of the day. Breakfast number three is steak and eggs. We can't get better than that. About 4 to 6 ounces of steak depending on your body size, 1 to 2 eggs. It's really filling and will be very supportive of stable blood sugar throughout the day. Breakfast number four is a savory Greek yogurt crunch bowl. So this would be like a full fat or low fat plain Greek yogurt you could sprinkle with nuts and seeds. You could sprinkle with some berries if you really needed a light drizzle of honey. Or you could add monk fruit or vanilla flavored cinnamon. Stevia is what I like. Low in sugar, high in satiety. You'll really enjoy this one. Breakfast 5 could be a smoked salmon breakfast plate. This would look like about 4 ounces of smoked salmon, two hard boiled eggs or soft boiled eggs, sliced cucumber if you like capers, a drizzle of olive oil, maybe some lemon and optional would be a small dollop of full fat cream cheese. Pretty delicious. I would say this breakfast works because it's high in protein, it's rich in omega 3s which we talked about. Our ratio of ome to omega 3s is pretty darn off. It's pretty low carb. Very low carb and it's extremely hunger steadying and ideal for anyone who prefers a lighter, savory kind of non meat breakfast. But it still fits the blueprint. And then this third rule is a 20 to 30 minute post breakfast walk. A gentle walk helps to lower post meal glucose and insulin response. Super important. It can reduce it by 30%. So get out there and move your body. It makes fat burning easier and improves energy. And if it's not possible and you can't walk after the meal, if you can get out there before the meal, if that fits into your schedule, that will still help. Now if you feel like you're doing all of these things and your blood sugar is still not stable and you're not dropping weight, or if you feel like you want a little bonus in supporting your body through the journey of dropping weight and stabilizing blood glucose, then you should definitely check out my product, Luco Cut Plus. I created this formula specifically for people who are dropping weight or are maintaining their weight loss and it works in an amazing way. So it supports blood sugar, it helps to reduce hunger and cravings, and the reviews are pretty wild in how it does that. And it also preserves muscle mass. And we know that maintaining muscle mass as we age, as we drop fat mass is so key to optimal health. Like some people say that maintaining muscle mass is more important than dropping the fat to begin with. I don't know about that, but I think the two go hand in hand. And whatever we can do to support our body in maintaining and building muscle while dropping this excess fat that no longer serves us. Oh my gosh. So beneficial. So if this interests you, head on into the description, click the link for Dr. Ashley Wellness and we will provide you with a special discount code in there as well. All right you guys, I hope that this gave you some clarity on how to consume your breakfast meal to support fat burn throughout the day. I would love for you to share with this community with me in the comments below. Any questions that you have around breakfast. Maybe share your current breakfast meal and how I can support you in making adjustments. Whatever you need, drop it in the comments below. And please subscribe to this channel so you never miss a video and so that we can positively impact together more people. Lastly, check out my next video right here.