The low-carb diet rage may have ebbed slightly, but it is still a successful way to lose weight. A study published in the 2004 issue of the Annals of Internal Medicine reported that low-carb dieters lose more weight than those who consume a low-fat diet. The low-carb dieters also experienced a greater loss in body fat, lower triglyceride levels, and a rise in HDL (good cholesterol). Breakfast offers low-carb dieters a lot of choices beyond bacon, fried eggs and processed "low-carb" bars and shakes. Whether you have only minutes before you rush out the door or plenty of time to whip up a gourmet feast, you can enjoy a satisfying breakfast on a low-carb diet.
Grab and Go
A handful of nuts, such as almonds, peanuts or pistachios, and an ounce of low-fat cheese satisfy with a small amount of carbs. Ricotta or cottage cheese are good fast choices as well. Try them mixed with low-carb fruits like raspberries and blackberries or small servings of cantaloupe, grapefruit, strawberries and apples. Avoid bananas, dried fruits, and cherries--which tend to be higher in carbohydrates. Hard-boiled eggs prepared the night before and a few slices of ham make another quick grab and go option.
Some Assembly Required
Thinking beyond obvious choices like bacon and eggs, try omelets with unique ingredients. Smoked salmon and avocado, spinach and feta and broccoli and tomatoes all make tasty fillings. Lighten up some of your meat choices with turkey bacon or slices of sauteed deli turkey. Make your own ground turkey sausage by mixing a few ounces of raw ground turkey with oregano, fennel seeds, garlic powder and salt, form into patties and saute in a hot pan until browned. A vegetable hash made by sauteing an assortment of diced vegetables like onions, bell peppers, eggplant, cauliflower and tomatoes becomes substantial when topped with with two poached eggs. Blend a smoothie with silken tofu, raspberries and protein powder.
Leisurely Breakfasts
When you have a little more time to spare, experiment with pancakes made with soy flour or almond flour (recipes available at the resource listed below). Baking eggs in muffin cups lined with thinly sliced deli ham or proscuitto makes an elegant breakfast entree. A rustic Italian frittata made by sauteing onions, garlic and vegetables (spinach, zucchini or bell peppers work well), topped with beaten eggs and finished in the oven also satisfies.
Outside the Breakfast Box
Breakfast does not have to be made up of traditional breakfast foods. A lean hamburger (sans bun), chicken breast, or broiled fish served with green vegetables creates a nutritious, low-carb meal anytime. Tuna or chicken salad on a bed of greens, turkey and cheese roll-ups, or even a steak have a place at your morning table. Think about what you have for lunch and dinner, and have it for breakfast. If it satisfies you--it only makes sense to have it for the most important meal of the day.
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