Delicious Low-Carb Breakfasts to Improve Your Health. Why should you consider eating fewer carbs? There are many potential benefits, at all ages (although there’s hardly ever a reason for healthy kids to do a strict low-carb diet).
Here are some of the main benefits that maximize the positive effects on your health. The four most common benefits are:
- Losing weight
- Reverse your type 2 diabetes
- Calm stomach
- Fewer sugar cravings
Losing weight on low carb
Avoiding carbs usually results in weight loss, without hunger. Low carb has been used as a weight loss method for at least 150 years, and modern studies confirm that it is more effective than other diets. Lots of people have experienced it.
So why does it work and, more importantly, how can the effect be maximized?
It’s hardly a coincidence that avoiding carbohydrates – like sugar and bread – has a special effect, beyond just focusing on calories. Carbohydrates, more than other foods, stimulate the release of the hormone insulin. And insulin is the body’s main fat-storing hormone.
This means that to lose excess body fat your number one goal should be reducing insulin levels. And to do this, the first and most important thing is to eat fewer carbs – a low-carb diet. For many people, this is enough to reach their goal weight.
How it works
Weight loss is often simply thought of as a question of calories – eat less, and burn more, and you’ll lose weight. This is true in theory, but not very practically useful – as evidenced by a massive obesity epidemic during the period when people believed this.
The big problem with focusing on calories is that it ignores hunger. It ignores the body’s regulation of its fat stores. It ignores the fact that we do not eat calories, we eat food. And food is so much more than just calories. Some food (usually low carb) makes you feel satisfied. Other things (like soda) just make you even more hungry.
The basic idea of low carb is to work with the body, instead of against it. Instead of wasting time and willpower by restricting calories, exercising and enduring hunger, we do something else. We make the body want to eat less, and burn more of any excess.
This is done by altering the hormonal balance. And one hormone above all others is fundamental to do this: the fat-storing hormone insulin.
Lowering insulin increases fat burning, enabling the release of stored body fat. In the long run, this results in reduced hunger and even increased energy expenditure, even without exercise.
Reverse your type 2 diabetes with low carb
Low carb is very effective for reversing type 2 diabetes. This has been demonstrated in a number of modern high-quality studies. It’s very unsurprising that low-carb diets work well for reversing type 2 diabetes. The main problem in diabetes is too high blood sugar levels – and the sugar in the blood comes from the carbohydrates that we eat.
So, if you eat fewer carbohydrates, it’s very logical that it becomes easier for the body to control its blood sugar levels.
Lots of people have tried low-carb diets and reversed their type 2 diabetes (or controlled their type 1 diabetes). And many doctors have experience in treating their patients with unbelievably good results.
Calm your stomach using low carb
It’s extremely common to experience fewer stomach problems on low carb. Specifically, there’s usually a lot less gas, stomach cramps and less risk of diarrhea. Many people also experience less heartburn.
On the other hand, the risk of constipation may increase. If this turns into an issue, talk to your healthcare provider.
Beat your sugar cravings with low carb
A low carb diet without sweeteners is very effective at reducing sugar cravings. Not only will you feel satisfied, but also your cravings for sweets will also be significantly reduced.
For many people this is enough to stay away from sweets, enabling weight loss, type 2 diabetes reversal and other health benefits. But if you’re truly addicted to sweet foods then low carb is just a necessary start. You may also need to learn about other tools and tricks to stay sugar-free and reap the benefits.
Other common benefits of a low-carb diet are:
- Normalize blood pressure
- Less acne
- Increased physical endurance
- Control epilepsy
- Less heartburn
- Reverse PCOS
- Fewer migraine attacks
Below are 6 Delicious Low-Carb Breakfast to Improve your health:
Low-Carb Breakfast #1. Eggs and Vegetables, Fried in Coconut Oil
This is what I eat for breakfast literally every single day (except for when I have a smoothie for breakfast). I never get tired of it and it keeps me full for a long time.
Coconut oil, Spinach, Frozen Vegetable Mix (carrots, cauliflower, broccoli, green beans), and Spices (or S & P)
Add coconut oil to frying pan and turn up the heat.
Add vegetables. In my case, I use a frozen mix so I need to let it thaw in the heat for a few minutes.
Add eggs (I use 3 or 4).
Add spices. I use a spice mix, although salt and pepper work great too.
(Optional) Add spinach.
Stir fry until ready.
Low-Carb Breakfast #2. Sausage and Egg Breakfast Bites
Simple, fast, convenient, healthy, delicious. What more can you ask for from your breakfast?
Makes 4 large or 6 small squares
1 small bunch of dark greens, such as kale, Swiss chard, beet greens or spinach
1-2 cups of crumbled, uncooked sausage
a small bunch of parsley or other fresh herbs
Preheat the oven to 375 F.
Slice the greens into thin strips (if using kale, removed the stems). Sauté in oil or butter over medium heat for several minutes, then add the crumbled sausage.
Continue to sauté until sausage is basically cooked, then turn off heat.
Whisk the eggs then stir in the parsley, kale, and sausage.
Pour into a greased 8×8 pan. Bake 20-25 minutes.
Let cool slightly before cutting into squares.
Low-Carb Breakfast #3. Cowboy Breakfast Skillet
1 lb breakfast sausage
2 medium sweet potatoes, diced
1 avocado, diced
raw cheese, optional
s & p
Preheat your oven to 400ºF.
In an oven-safe skillet, we used cast iron, crumble and brown the sausage over medium heat.
Once it’s brown, use a slotted spoon to remove the sausage and let it hang out while we cook the sweet potatoes. Try to reserve as much of the grease as possible.
Toss the sweet potatoes into the sausage grease and let them get crispy and cooked through.
Add the sausage back into the pan.
Make a few wells in the pan–one well for each egg. Crack your eggs into the wells.
Place the skillet in the oven. We’re just baking the skillet long enough for the eggs to set, about 5 minutes.
Now, turn the oven to broil and hit up the top side of the eggs for a few minutes, but don’t let the yolk cook all the way through–unless you don’t like runny yolks.
Remove the pan from the oven and douse the whole thing with avocado, cilantro, and hot sauce.
Serve by scooping out an egg, along with its neighboring goodies, with a large spoon.
Low-Carb Breakfast #4. Broccoli And Cheese Mini Egg Omelets
I love making a batch of these mini egg omelets – they are EASY to make, and I have breakfast ready for the next few days. I pop them in the microwave for one minute and they taste as good as when I first made them.
4 cups broccoli florets
4 whole large eggs
1 cup egg whites
1/4 cup reduced-fat shredded cheddar (Sargento)
1/4 cup good grated cheese like pecorino romano
1 tsp olive oil
salt and fresh pepper
Preheat oven to 350°.
Steam broccoli with a little water for about 6-7 minutes.
When broccoli is cooked, crumble into smaller pieces and add olive oil, salt, and pepper. Mix well.
Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture evenly into 9 tins.
In a medium bowl, beat egg whites, eggs, grated cheese, salt, and pepper.
Pour into the greased tins over broccoli until a little more than 3/4 full.
Top with grated cheddar and bake in the oven until cooked about 20 minutes. Serve immediately.
Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.
Low-Carb Breakfast #5. Tex Mex Scramble
If the word ‘vegetables’ send you into a fetal position, this one is still worth the effort.
2 Tbsp water
1/8 cup chopped green pepper
1/8 cup chopped red onion
2 cherry tomatoes, diced
1/2 cup frozen spinach, thawed and drained
5 jalapeno pepper slices, chopped
1 slice pepper jack cheese (or cheddar)
2 Tbsp Pace Salsa
1. Preheat a skillet over medium heat with canola oil (or your oil of choice). Mix eggs, water, pepper, onion, tomatoes, spinach, and jalapenos together. Pour into an oiled pan over medium heat, and cook until eggs are to your desired consistency.
2. Just before eggs are ready to remove, turn the heat off and add pepper jack cheese to the top. Cover with a lid or a plate or a pan and let sit for 5 minutes.
3. To serve, add 2 Tbsp salsa over top and serve immediately.
Tips: This dish also stores very well with saran wrap and heats up in the microwave with no trouble. If you plan to save half of the dish for later, do not add the 1Tbsp salsa to the half you will re-heat until after heating. You can also add sliced black olives, guacamole, sour cream, and chopped lettuce (make certain to account for the carb count change).
Low-Carb Breakfast #6. Savory Cheese Chive Waffles
Waffles! Savory, wonderful, gluten-free waffles! Made from… cauliflower…
1 cup processed, raw cauliflower (should resemble coarse crumbs)
1 cup processed mozzarella shredded cheese
1/3 cup Parmesan cheese/shredded
1 tsp garlic powder
1 tsp onion powder
1/2 tsp pepper
1 Tbsp chives
fresh parsley, optional
sun-dried tomatoes, optional
Heat waffle maker until ready. Add scant 1/4 cups filled with batter on the griddle. Set the timer for 4-6 minutes, peeking after minute four. If the waffle maker sticks, let cook slightly longer. Remove once cooked. Allow cooling on a plate. Refrigerate remaining. Makes 6 waffles.
I really enjoy these waffles with bacon and eggs. I tossed in some fresh parsley and some sun-dried tomatoes, along with some added Parmesan cheese for an added kick. You can seriously play up these flavors with sour cream, tomato sauce, basically anything you’re hankering for!
Final Thoughts on Low-carb Breakfast
If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more, there has been an infinite number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
Bottom line: A low-carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study shows that low carb is the smart way to lose weight and that it improves important health markers.
I hope you found this article helpful and informative. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.
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