People often call breakfast the most important meal of the day. Breakfast is important for breaking the overnight fast, replenishing glucose for energy, and providing essential nutrients for good health. Nowadays everyone are seeking for low carb healthy breakfast.

Studies show benefits like improved concentration, energy levels, weight management, and reduced risks of diabetes and heart disease. Despite reasons for skipping breakfast, there are convenient ways to make it a part of your daily routine.

Breakfast can sometimes feel like an afterthought, but a satisfying healthy breakfast is the best kind of self-care. With a favorite healthy breakfast recipe up your sleeve, you can nourish your body and allow yourself to focus on the day ahead.

A low-carb healthy breakfast menu for a healthy, normal 24-45 year old (no obesity or excess fat, fatty liver, diabetes or high TG) should include-

1) 35-40% protein

2) 30-35% healthy fat

3) 25-35% unrefined carbohydrates

On average, boys can eat 30-35 kcal per kg of body weight, and girls can eat 27-30 kcal.

You should consume 45-60% of your total daily calories at breakfast, making it your largest meal of the day. However, for those who do intermittent fasting, the midday meal should be the largest meal.

Since we don’t believe in calorie counting, we give a range rather than measuring calories per bite.

A low-carb healthy breakfast (for healthy, normal people) should contain as protein:

Your body relies on proteins as the fundamental building blocks, essential for creating muscles, tendons, organs, skin, enzymes, hormones, neurotransmitters, and other vital molecules.

Amino acids, the smaller molecules that make up proteins, are crucial for your body’s functions. Your body produces some amino acids, but you must obtain essential amino acids through your diet.

Eggs/mushrooms/chickpeas/legumes/liver/fish or meat

I won’t go into detail here, simply say, boys should eat one egg in the morning for every 18 kg of body weight, or eat a 2 inch piece of meat or eat 50 grams of pulses (cooked).

For girls, one egg or one piece of meat or 50 grams of pulses should be consumed for every 22 kg of bod

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Including a small amount of fat in your diet is crucial for overall health as it contains essential fatty acids that the body needs but cannot produce on its own.

Fat plays a key role in helping the body absorb fat-soluble vitamins like A, D, and E, which are necessary for various bodily functions. Excess fat that is not utilized by the body is stored as body fat, just like unused carbohydrates and proteins, as all types of fat are high in energy content.

You can assume you’ll get about 20-35% of your fat from the protein sources you eat. Cooking with ghee or extra virgin coconut oil will meet most of your fat requirements. Mustard or olive oil is not far behind in this regard Especially mustard.

Next, Nuts and Seeds.

If you have 50-60 grams of groundnuts for breakfast, along with a handful of pumpkin seeds/sunflower seeds/flax seeds (sesame seeds), it will provide you with healthy fats, and you will also get some healthy carbohydrates here.

Carbs, also known as carbohydrates, are among the three primary sources of energy for our bodies, alongside protein and fat. These macronutrients are essential as our bodies require them in significant quantities on a daily basis.

Each macronutrient supports different bodily functions and overall health, providing essential calories for energy and vital processes.

For carbs, I would definitely focus on brown rice or brown rice or less refined Aman rice. You can include oats, chickpeas, lentil, barley, red flour, dates etc. Flour contains gluten, so I advise everyone to avoid flour-flour-corn.

There can be as much as 100 grams of carbohydrates. That’s enough.

A tomato-cucumber-lettuce salad with chickpeas and almonds meets carb and fat needs without refined carbs.

Black rice

The number and quantity of eggs can be frightening. Cholesterol is our friend, nothing to fear. If we can cut out sugar, refined carbs and refined oil, cholesterol will help us stay healthy on the contrary.

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