Breakfast is VERY Important for Any Proper Diet


If we skip breakfast, we’ll make unhealthy choices at lunch. People who skip breakfast eat more during the day.  Your breakfast can set off a cycle of cravings and blood sugar spikes that dooms for weight control. Better to start the day with stable blood sugar and ultimately fewer calories with breakfast.

I, personally, never leave the house without first having my coffee and eggs, or omelette or hard-boiled egg with either some bacon or turkey sausage. Otherwise, it makes me cranky and want to scarf my next meal and ruin my diet.

Breakfast Calories: What to Eat

You may have to find your perfect breakfast food through a trial and error process.  It’s fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods.

Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group.

However, the issue with whole grains and oatmeal is that it has a lot of carbs. You have to read the label and determine how much to serve yourself to keep yourself in the realm of 50 to 100 grams of carbs per day, to lose weight. Less than a cup of oatmeal or having a slice of whole grain bread, only three times a week is an option.

Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day.  Ask your doctor about egg-white alternatives.

Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. And there are too many carbs in them to be considered a good choice for weight control.


First thing in the AM

When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that’s fine. Have a little yogurt, a little bit of peanut butter on some gluten-free bread (look at carbs), or a low-carb protein bar.  It doesn’t have to be traditional breakfast foods.


Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can get and keep a healthy habit that will last a lifetime.

Eating Eggs for Breakfast Makes It Easier to Lose Weight

There is proof that eggs should be the first thing you eat every morning in order to be skinny.

There were a few studies on having eggs first thing in the morning. One study published in the Journal of the American College of Nutrition determined that an egg the first thing each morning could help with limiting calorie intake throughout the day. The study reported that leucine, an essential amino acid that is found in high quality protein such as eggs, can give a weight loss advantage when dieting by helping to decrease loss of lean tissue, increase loss of body fat, as well as stabilize blood glucose levels.

study story

Breakfast Skinny Rules

If you eat 6 low-carb, protein meals per day, as part of the Skinny Rules, you should start your day with eggs. Until you reach maintenance, and you are still losing, stick to one egg in the morning or two egg whites, scrambled, omelette, etc. I put spinach and mushrooms in mine. I also get hard-boiled eggs and always have them available to pop in my mouth, if I am running out the door, with no time to cook.

What kind of Eggs?

There are many different ways to prepare eggs. frittata, scrambled, over easy or hard, omelette, and even deviled eggs. Here is the recipe for low-carb, delish devils eggs, poached, etc. You can double the amount of egg if you use egg whites. These are also sold, ready to our from cartons.


a Couple of Good Low-Carb Egg Recipes

I just found a recipe for low carb egg muffins. They look fantastic and I hope to make them soon. If anyone beats me to it, tell me what you think.
egg muffins

The deviled eggs:
deviled eggs

Breakfast Is The Most Important Meal of the Day For Concentration and Skinniness

Eating a balanced breakfast sets you up to succeed in your healthy eating and your focus for the entire day. Studies support that you need to start your day off with a healthy breakfast because there are many benefits to eating it.


The benefits of breakfast include:


Eating breakfast can lift your mood. People who don’t eat breakfast are more tired and irritable.


Before you eat in the morning, your body (like a car with little gas) is running on empty. You get energy from high-quality protein, carbohydrates, and fats.


Eating breakfast also improves your ability to problem solve. You will be more productive and better able to handle tasks that require memory. Going to work or sending your kids to school sets everyone up for a mismanaged workload and poorer performance than those who eat a healthy breakfast (pop tarts is not healthy!)


Studies show that if you eat breakfast, you’re more likely to be at a healthy weight than people who don’t eat breakfast.


Having an egg or two, with some low fat cheese or turkey (I put vegetables and/or spinach in mine) and a piece of fruit will give you great protein, minerals and vitamins. If you are able to put in some flax, chi or other seeds into your eggs, then you are adding good carbs and fiber. For those who are able to fit in the carbs for the day count of 50 to 100, you can have a slice of whole grain bread or just a small measured portion of oatmeal (depending on the brand is oatmeal, a cup of oatmeal is about 30g of carbs), whole-grain cereal (not the high sugar Honey Nut Cheerios). Try a little almond butter instead of butter. 2 tablespoons of peanut or almond butter equals 6g of carbs. Another great breakfast option is Greek yogurt. Strawberries and blueberries are great in yogurt, cereal and oatmeal.


Please pull out a measuring cup and become acquainted with how small a cup is vs. what you might thing a cup looks like in your mind.

Basics of a Quick and Balanced Breakfast

One of the most common excuses for not eating breakfast is being short on time to get to work or school. But breakfast doesn’t have to be fancy or time consuming. You can wake up just a little earlier to fit in a nutritious breakfast. The small investment in time in breakfast (and in you) pays off through the whole day.

If you really love cereal, then compromise and put a few for flavor and texture in your oatmeal or your yogurt.

Next time you’re racing against the clock, try these effortless and healthy breakfast ideas:

*You can make a quick smoothie with yogurt and fruit, with some ice cubes. Throw in some chi or flax seeds.
*Western Bagel and some low carb places sell low carb bagels. The Western Bagel Perfect 10 bagel is really good. Lots of fiber and protein and 10g net carbs. Get them at and refrigerate them.
*Have hard-boiled eggs available and ready to grab on the run. Places like some selected Costco and Trader Joes has them already hard-boiled and peeled, in bags, for those who really are super busy.
*Low carb shakes in a can (like Pure Protein) or low carb protein bars (like Power Crunch or Nature Valley Protein Peanut Butter Dark Chocolate).
*Low carb Greek yogurt in a small ready-to-go containers (like Dannon Greek Light and Fit)
**Come on, scrambled eggs don’t take that long.

Cut Cravings: Eat Protein Rich Breakfasts

If you want to get and stay skinny, you have to get your brain to help you in the quest to feel full and not overeat.  As you have heard before, breakfast is THE most important meal of the day.  You will also have MORE energy to do things throughout the day.

There has been a study.

“The consumption of the high-protein breakfast led to increased fullness or “satiety” along with reductions in brain activity that is responsible for controlling food cravings. The high-protein breakfast also reduced evening snacking on high-fat and high-sugar foods compared to when breakfast was skipped or when a normal protein, ready-to-eat cereal breakfast was consumed,” according to Assistant Professor, Heather Leidy.

“Eating a protein-rich breakfast impacts the drive to eat later in the day, when people are more likely to consume high-fat or high-sugar snacks,” Leidy said. “These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods.

Examples of Protein Rich Breakfasts:

  • Poached organic eggs with smoked salmon, avocado and salad
  • Boiled organic eggs with cold cuts of meat and salad
  • Lightly scrambled eggs with organic bacon and salad
  • Leftover dinner
  • Meat and nuts
  • Protein smoothies (see the protein power example in this article)
  • Full fat organic yogurt with fruit and nuts
  • Canadian bacon, or any other bacon.
  • two tablespoons of a nut butter

Cereal and wheats/grains are NOT a protein rich breakfast, so you will be triggered to eat more later. sells high protein pancakes, if you are so inclined once in awhile!

Egg Breakfast

Why Eggs are Eggscellent for a Diet

Eggs Are a Weight-Loss Superfood with Health Benefits


Eggs!  They can be eaten for breakfast, lunch or dinner–or as a snack.  They can be boiled, fried, poached, scrambled over easy or hard, deviled, etc.

They are low-calorie (80 per egg), low carb (less than 1g carb per egg) and high protein (6g per egg).   Eggs are an excellent snack or meal for anyone who wants to lose or manage their weight.  I hard-boil or buy hard-boiled ones and pop one or two in my mouth as I run out the door in the mornin. Add a handful of fresh spinach to an egg scramble, and you have a healthy breakfast that’s bursting with nutrients. Egg whites have only 15 calories per egg, no cholesterol, and no saturated fat, which makes them extremely diet-friendly.

In addition to helping with weight control, eggs supply many essential nutrients, including vitamin A, and the minerals iron, phosphorus, zinc, and DHA, which is a key to brain health. For vegetarians who still eat some animal products, eggs are an excellent nonmeat source of the vitamin B12, an essential nutrient that most humans get from meat, fish, and dairy.

How nutritious an egg is also largely depends on how it was produced. Some farmers now feed laying hens omega-3-rich diets that in turn produce eggs that are enriched with Omega-3 fatty acids,  which can boost heart and brain health.

Most of egg’s bad reputation is due to the yolk’s cholesterol. According to the American Heart Association, one large egg yolk has about 186 milligrams (mg) of cholesterol, and it’s recommended that the average person limit dietary cholesterol intake to 300 mg per day. The AHA recommends that people with normal cholesterol levels cap their egg consumption to four or fewer whole eggs per week, and suggests that people with heart disease eat two or fewer eggs per week or use cholesterol-free egg substitutes. Because egg whites contain no cholesterol, unlimited egg white consumption is perfectly heart-healthy.

The reputation of eggs has largely been restored because study after study has found that dietary cholesterol has a much smaller impact on cholesterol levels than was once believed. In fact, a 2001 study published in Circulation, the journal of the American Heart Association, found that lutein, a nutrient found in egg yolks, may even help reduce the risk of heart disease.

Egg Substitutes


Most egg substitutes, such as Egg Beaters, are pasteurized egg whites that are supplemented with beta-carotene for color and additional vitamins. There are also animal-free egg substitutes on the market that are made from potato starch or yeast flakes, which when mixed with water, can resemble the consistency of beaten eggs.