The Best Low Carb Breakfast

If you follow a low-carb diet, it is important to start the day off right with a healthy low-carb breakfast. Typical breakfast foods are rich in carbohydrates, including bread, breakfast cereals, oatmeal, muffins, pancakes, fruits, juices, jam, syrup, milk, yogurt and sugar, and are not appropriate for a low-carb eating plan. A healthy low-carb breakfast should provide a balance of fiber, protein and fat to keep you satiated and give your body the nutrients it requires.

Fiber

Many dieters following a low-carb diet make the mistake of not including enough fiber in their diets, which can result in constipation and other gastrointestinal complications. The best low-carb sources of fiber that you can include in your healthy breakfast are non-starchy vegetables. Spinach, tomatoes, mushrooms, broccoli, onions and kale are good examples of low-carb non-starchy vegetables. If you prefer other sources of low-carb fiber, you can add up to 1 to 2 tbsp. of flax seeds, wheat bran or psyllium to your breakfast. If you choose these concentrated sources of fiber, start by adding 1 tsp. to your diet and gradually work your way up. Make sure you also drink enough fluids at breakfast and throughout the day to help your bowels stay regular.

Protein

A healthy low-carb breakfast should contain a minimum of 30 to 45 g of protein. Protein is the nutrient that will satisfy you the most. It will give you energy until lunch, while preventing hunger and cravings. The best sources of protein to include at breakfast are eggs, cheese, meat, deli meat, chicken and smoked or canned fish.

Fat

To help you feel satiated and energized, a healthy and balanced low-carb diet should be higher in fat than a traditional diet. You can add fat to your breakfast by including 1 to 2 tbsp. of olive oil, coconut oil, butter, mayonnaise, cream cheese, avocado, nuts or nut butter. Don't be afraid of including some animal fats in your low-carb diet. Even though the saturated fat content in animal fats is high, according to a meta-analysis of studies, published in January 2010 in the "American Journal of Clinical Nutrition," there was no significant evidence concluding that the consumption of saturated fats increases the risk of developing cardiovascular or coronary heart disease.

Breakfast Ideas

There are many ways to get the perfect combination of fiber, protein and fat in a low-carb breakfast. For example, you could prepare scrambled eggs with 2 to 3 eggs, 1 to 2 oz. of cheese, onions, mushrooms and spinach cooked in olive oil. Another option is to prepare a tuna salad with canned tuna, mayo and celery and wrap it in lettuce leaves. You can also spread cream cheese on slices of smoked salmon, add slices of avocado and roll for delicious low-carb smoked salmon rolls. For a different breakfast, you can put cooked ground beef or turkey mixed with vegetables in half a bell pepper. Top with shredded cheese and grill a few minutes in the oven. For some low-carb dieters, the easiest option for a breakfast that combines fiber, protein and fat is to reheat leftovers from the previous night.