Despite the controversy surrounding low-carb diets, many people benefit from reducing the amount of carbohydrates, especially simple carbohydrates, in their diets. Diabetics may avoid carbohydrates to avoid spikes in blood sugar. Since blood sugar can sometimes be high in the morning, a low carb breakfast may help stabilize blood sugar levels. A low-carb diet ranges from 50 to 150 g of carbs daily.
The Usual
If you like the traditional eggs and toast, simple modifications can ensure that this meal is low in carbs. Exchanging regular bread for sprouted-grain bread may help. One slice of sprouted bread contains about 80 calories, 14 g of carbohydrates, 0.5 g of fat, 3 g of fiber and 4 g of protein. Add 1 tsp. of omega-3 based margarine for 25 calories, 3 g of fat and a total of 105 calories. To keep cholesterol low, use egg whites or egg substitute, which contains 58 calories, 12 g of protein, 0 g of fat and only 2 g of carbohydrate in 1/2 cup. You can add 1 slice of natural turkey bacon for about 35 calories, 6 g of protein, 1.5 g of unsaturated fat and 0 g of carbohydrates. This meal is low in calories, high in protein, moderate in fiber, low in fat and low in carbs, totaling 198 calories, 22 g of protein, 3 g of fiber, 4.6 g of fat and 16 g of carbs.
Veggie Omelet
If an omelet is what you like, use 1/2 cup of egg substitute and stuff your omelet with 1 cup of spinach and 1 diced Italian tomato; top it with a 1 oz. slice of low-fat Swiss cheese. One-half cup of egg substitute has 58 calories, 12 g of protein, 0 g of fat and only 2 g of carbohydrate. One slice of low-fat Swiss cheese has 48 calories, 8 g of protein 1.4 g of fat and 1 g of carbs; the spinach and tomato together have 18 calories and 3 g of carbs. This meal is low in calories, high in protein and low in fat and carbs, having just 124 calories, 20 g of protein, 1.4 g of fat and 4 g of carbs in total.
Creamy
Try switching non-fat yogurt, for non-fat cottage cheese, which can contain half the carbohydrates. One cup has 104 calories, 15 g of protein, 0.4 g of fat, and 9.6 g of carbohydrate. If this doesn't fill you up, you can add the veggie omelet without the Swiss cheese. The amount of protein will help keep you full. This meal is low in calories, high in protein and low in fat and carbs, totaling 180 calories, 27 g of protein, 0.4 g of fat and 12.6 g of carbs.
Sweet Tooth
Mornings seem fitting for something sweet, but sugar is loaded with carbohydrates. Toast with sugar-free dietetic jam might do the trick. Use 1 slice of sprouted bread and add 1 tbsp. of sugar-free jam, which has 18 calories and 7.5 g of carbs. The protein and fiber in this meal will help keep you from getting hungry compared to regular toast. You can add cottage cheese or scrambled eggs and still stay under 200 calories for extra protein. This meal totals just 98 calories, 4 g of protein, 3 g of fiber, .5 g of fat and 21.5 g of carbs.
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