Is a low-carbohydrate, high-protein diet good for weight loss or not?
Many people are searching for healthier breakfasts that will help them lose weight. Low-carbohydrate diets, especially when combined with foods high in protein to boost energy and satiety, may be helpful.
Low-carb diets don’t follow a strict definition. Many low-carbohydrate diets like the South Beach and Atkins encourage you to consume less than 130 grams per day. In the last decade, these diets have gained popularity. They are effective in shedding extra weight.
Ashlee Wright is a dietitian at Orlando Health, Florida.
Healthy low-carb Breakfast Ideas
A low-carbohydrate breakfast will help you start each day with a positive attitude on your journey to weight loss. Wright suggests aiming for 30 grams of carbs at breakfast and limiting your daily carb intake to 130 grams.
For reference, one gram of carbohydrates contains four calories. Wright says that carbohydrates account for about half of the calories consumed by most people. The Institute of Medicine recommends a range of 45% to 65%. For a 2,000-calorie-per-day eating plan, that percentage translates to 225 to 325 grams of carbohydrate, or 900 to 1,300 calories, per day.
Sierra Holey, a dietitian outpatient at the Ohio State University Wexner Medical Center in Columbus, cautions that carbohydrate requirements can vary. It’s important to consult a registered dietitian before changing your diet.
She explains that a dietitian takes into account a number of factors when determining if an individual needs carbohydrates, including age, health history, exercise goals and routine, and the person’s lifestyle.
Wright provides nine delicious and simple options for breakfasts that are low in carbs and high in flavor. Please note that the approximate nutritional information provided may vary depending on the brand, type, and size of foods listed.
1. English muffin with egg and cheese
Serving size: 1 whole-grain English muffin with an egg and one slice of low-fat cheese.
- Calories: 250 to 300.
- Protein: 15-20 grams.
- Carbohydrates: 30 to 35 grams
- Dietary Fiber: 5- 7 grams
- Fat: 8-10 grams.
2. English muffins with peanut butter
Serving Size: 1 English muffin, whole grain, with two tablespoons of peanut butter.
- Calories: 350-400.
- Protein: 10-12 grams.
- Carbohydrates: 40-45 grams.
- Dietary Fiber: 8-10 grams
- Fat: 18 to 22 grams
3. Greek yogurt with berries, walnuts and walnuts
Serving size: 6 ounces of plain Greek Yogurt with 1/2 cup of berries, 1/4 cup of nuts, and 1/2 cup of Greek yogurt.
- Calories: 300 to 350.
- Protein: 15-20 grams
- Carbohydrates: 20 to 25 grams
- Dietary Fiber: From 4 to 6 grams
- Sugars: 10 to 15 grams, mainly from the berries. A small amount comes from yogurt.
- Fat: 15-20 grams
4. Scrambled Eggs with Veggies and Toast
Serving size: 2 scrambled eggs with vegetables and two slices of entire-grain bread.
- Calories: 250 to 350.
- Protein: 12-18 grams.
- Carbohydrates: 25-30 grams
- Dietary Fiber: Between 4 and 6 grams (primarily from whole grain toast, vegetables, and other foods).
- Sugars: 2 to 4 grams, mainly from vegetables.
- Fat: 10 to 15 grams
5. Oatmeal with almonds and berries
Serving size: 1/2 cup oatmeal cooked with almond Milk and 1/2 cup berries.
- Calories: 150-200.
- protein: between 4 and 6 grams.
- Carbohydrates: 30 to 35 grams
- Dietary Fiber: Between 4 and 6 grams (mainly derived from oatmeal and berries).
- Sugars: 5-10 grams (mainly from the berries).
- Fat: 2 to 4 grams, mainly from almond Milk.
6. Toast with avocado and eggs
Serving size: 2 slices of whole-grain bread, 1/2 Avocado, and one fried egg.
- Calories: 300-400.
- Protein: 12-15 grams.
- Carbohydrates: 25-30 grams
- Dietary Fiber: 6-8 grams (mainly avocado and toast).
- Sugars: 2 to 4 grams, mainly from bread.
- Fat: 18 – 22 grams
7. Turkey sausage with eggs and potato
Serving size: 2 turkey hams, one medium potato, and two eggs.
- Calories: 400-500.
- Protein: 20-25 grams
- Carbohydrates: 30 to 35 grams, mainly from potatoes.
- Dietary Fiber: Between 3 and 4 grams (mainly derived from potatoes).
- Sugars: 2 to 3 grams, mainly from potatoes.
- Fat: 20-25 grams.
8. Cottage cheese with melon, almonds and melon
Serving size: 1/2 cup cottage Cheese, 1/4 cup almonds, and 1 cup melon.
- Calories: 300 – 350.
- Protein: 15-20 grams.
- Carbohydrates: 20 to 25 grams
- Dietary Fiber: Between 3 and 5 grams (mainly melon, almonds, and almonds).
- Sugars: 12 to 15 grams, mainly from melon.
- Fat: 18 to 22 grams, mainly almonds with a little cottage cheese.
9. The cream cheese bagel with smoked salmon
Serving size: half of a whole grain bagel with cream cheese and smoked salmon.
- Calories: 250 – 350.
- Protein: 12-18 grams.
- Carbohydrates: 25-30 grams (mainly the bagel).
- Dietary Fiber: Between 3 and 4 grams (mostly from the bagel).
- Sugars: 2 to 3 grams, mainly from bagel and cream cheese.
- Fat: 12-16 grams.
Low-carb brunch recipe
Cameron Stauffer is a registered dietitian at Ohio State University Wexner Hospital and a senior culinary educator. He offers these low-carb recipes from the James Mobile Education Kitchen.
10. Sweet potato and sausage breakfast casserole
This recipe is easy to prepare and yields 16 portions.
- Calories in a serving: approximately 170.
- protein: about 9 grams
- Total carbohydrates (including fibers and sugars).
- Total fat: about 10 grams
Ingredients:
- Four tablespoons Olive Oil.
- Sweet potatoes 1 pound, peeled. Cut into cubes of 1/2 inch.
- 1/2 cup onion, diced.
- Four cloves garlic, minced.
- Red bell peppers diced into 1/2 cup
- One pound of ground chicken Breakfast sausage.
- Chop 2 cups of kale leaves.
- 12 large eggs.
- You can use any 1/2 cup of Milk you like.
- Black pepper and Kosher Salt, freshly ground
Instructions:
1. Preheat the oven to 400 degrees Fahrenheit, with the rack in the middle position. Set aside a nine by-13-inch baking pan that has been lightly greased.
2. Combine sweet potatoes on a large baking tray with two tablespoons of olive oil, 1/2 teaspoon salt, and 1/, four teaspoons freshly grated black pepper. Toss well to coat. Bake sweet potatoes in one layer, evenly spaced, for 20 minutes or until they are soft. Remove the sweet potatoes from the oven. You can leave the stove running if you are baking the casserole immediately.
3. In the meantime, heat two tablespoons of olive oil remaining in a large pan over medium heat. Stir for 2 to 3 minutes or until onions are translucent. Add the garlic and onions. Stir in peppers for another minute. Transfer the mixture to a 9-by-13-inch baking dish.
4. Break apart the sausages with a spatula in a medium skillet. Cook until done. Drain the link and add it to a baking pan with the veggie mixture. Add the kale and sweet potatoes to the mix in the baking dish. Gently combine ingredients by gently tossing.
5. Pour the egg mixture evenly over the sausage/potato mixture into your baking dish. Pour the mixture evenly on top of the potatoes and sausage in the baking dish. Bake covered for approximately 25-30 minutes or until the eggs are set.
11. Vegetarian Breakfast Quesadillas With Scrambled Eggs, Spinach and Black Beans
This diabetic-friendly recipe yields two servings.
- Calories per serving: 290.
- Protein: 16 grams.
- Total carbohydrate: 15 grams.
- Total fat: 16 grams
Ingredients:
- Two eggs.
- One tablespoon of cooking oil
- 1 cup of spinach, roughly chopped
- One cup of cooked black beans.
- One medium whole-grain tortilla
- Divide 1/2 cup of shredded cheese into equal portions.
- Hot sauce (such a Cholula)
- Taste sea salt
Instructions:
1. Heat one teaspoon oil in a medium skillet (cast iron or nonstick, if you prefer) on medium heat. Add the spinach and stir often, cooking for 1 to 2 mins. Add the black bean to the skillet. Pour the scrambled egg mixture into the skillet and cook it, stirring frequently, until just set. This should take about 1 to 3 minutes. Transfer the mixture into a bowl in order to stop the cooking process. (The eggs will continue to cook inside the quesadilla).
2. The tortilla should be heated on medium heat and flipped occasionally. When the tortilla and pan are hot, sprinkle 1/4 cup of cheese on one half. Scrambled egg on top of the cheese. Then, sprinkle almost 1/4 cup of cheese over the scrambled egg. Then, press the tortilla half to cover the toppings.
3. Allow the bottom of the quesadilla to cook for one minute. Then, flip it carefully with a spatula. Sprinkle the remaining tablespoons of cheese on the hot side of your quesadilla and allow it to melt while the other side is cooking for a few minutes. Then, flip the quesadilla over and let the cheese melt into it. This should take about 2 minutes. Use a spatula under the melted cheese side and flip it again. If necessary, cook the other side a few minutes longer until both sides have a nice crisp, golden color.
4. Use a sharp knife or pizza cutter to cut each quesadilla in two.
Stauffer says that the carb count of tortillas can vary greatly depending on their brand. Choose one with less than 20 grams of total carbs in order to keep the meal low carb.