It is a misconception that simple carbohydrate foods are ideal for breakfast because they provide a lot of “energy”. It is true that cereals and breads provide energy in the sense that they give you a nice dose of quickly digested calories, but that doesn’t mean you will feel energized. Rather, these breakfasts quickly raise blood sugar, producing high levels of insulin, which causes blood sugar to drop. This will leave you hungry and with poorer concentration and less energy, not to mention likely craving a coffee for a pick-me-up.
The effects of a protein-rich breakfast include decreased hunger until lunch, a high degree of satiety and satisfaction, lower calorie intake at lunch and dinner, faster reaction time, and better performance on work tasks. Eat a variety of protein sources for breakfast, including beef, pork, fish, eggs and poultry. Steak and eggs anyone? Opt for pasture-raised, organic meat when possible. Local meat from the butcher shop is your next best option. To fuel the brain and body, pair meat with green vegetables, nuts, and berries or other low-glycemic fruit.