6 Breakfast Rules to Follow for Better Performance

Hey Angels and Alphas,

Whether you want to call it your breakfast or just the first meal you’re eating later on in the day, what you choose to eat will determine the quality of your nutrition and set you up for weight loss success or failure. 

Eating as soon as you wake up in the morning isn’t exactly necessary, but there’s strong research pointing to the fact that eating a balanced breakfast is one of the best ways to start your day.

Your metabolism can get a real boost from eating in the morning and nutritious choices will set your pace for the rest of the day.

To ensure you make the most out of your breakfast when you’re aiming to lose weight, here are a few rules you can follow to make sure you’re maximizing your breakfast every day.


Too often, you’ll see people eating sugar-heavy meals for breakfast. This means elevated insulin levels first thing in the morning. The result? An energy crash. For example, oatmeal with honey and fruit-based smoothies are some of the more popular breakfast choices out there because they seem healthy. And even though they are, they might not lead to the best choices in terms of weight loss. Having a sweet breakfast will likely lead you to crave more sugar throughout the day.

Instead, make your breakfast savory. Include healthy fats, complex carbs, and think in terms of eggs with avocado or a veggie hash with toast and sausage.


Protein is a satiating macronutrient, and consuming it sends signals to the brain that you’re full. This means you’re not going to feel as ravenous by the time lunch rolls around. And eating more protein has other benefits, too! Consuming adequate, high-quality proteins will help you avoid losing muscle while you’re on a caloric deficit, which often happens with weight loss, especially when you try to lose too much weight too fast.


It’s true – carbohydrates are an important source of energy in the morning, but it’s much smarter to pair that toast or cereal with some fat, fiber, or protein to up the satiety factor and keep your blood sugar levels stable. In fact, you can get in all of the essential components (protein, carbs, fat, and fiber) and guarantee yourself a balanced breakfast. That could mean adding avocado and egg to a toast or some Greek yogurt and nuts to a handful of berries.


A massive amount of people in the world start their days off with coffee. However, sugar, oils, flavored creamers, and butter used in drinks like instant coffee will turn your morning cup of coffee into a sugar-heavy dessert. 

If you can, try drinking your coffee black or with just a splash of milk. While it may take some time to adjust to the new taste, eventually, you’re going to love the fact that the calories in your coffee will be basically around zero.  

Similarly, you can make sure your smoothies have a great mix of healthy fats and protein. You can save up on calories by adding some spices and even using water or milk as a base instead of fruit juice.


We often tend to eat breakfast on the go. But whenever you can, make sure to sit down and take a minute to savor your meal. Seeing your food placed on a plate or inside a bowl will help you stay in touch with your portions and avoid the risk of overeating while getting distracted. Any meal is much more satisfying when you consume it mindfully. Not only that, but this approach will help you feel fuller sooner, one key benefit that allows you to avoid feelings of deprivation as you’re losing weight.


Have you ever had a moment in your life when you realize you get unusually hungry around 4 p.m. on some days and not others? Or find yourself craving certain foods later in the day after skipping breakfast?

Most likely, the cause of this is directly tied to your nutrition and how well you’re able to provide your body with a good balance of proteins, carbs, fats, and fiber earlier in the day. 

By managing your meal intake either through an app on your phone or with an old-school pen and paper will help you find trends that allow you to manage your dietary habits much more effectively. 

You can save yourself hundreds of calories every day and still feel more energized if you give your body what it needs at the right time every day. 

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