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What Do I Eat For Breakfast On The Keto Diet?

Published October 03, 2018 (Revised: October 24, 2019)
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

what-do-i-eat-for-breakfast-on-the-keto-diet
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/10/Ham-And-Eggs-Bacon-And-Eggs.jpg" } }, "headline":"What Do I Eat For Breakfast On The Keto Diet?", "datePublished":"2018-10-03", "dateModified": "2019-10-24", "description":"If you're trying to figure out what the best keto diet breakfast practices are, then you’ve come to the right place.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2018/10/Ham-And-Eggs-Bacon-And-Eggs.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Why Is Keto Breakfast So Important?", "acceptedAnswer": { "@type": "Answer", "text": "It’s true what they say about the health benefits of breakfast: it kick starts your metabolism preparing your body to breakdown calories consumed throughout the day. Some studies even show that people who skip breakfast have a slightly higher body mass index.<br /> Protein for breakfast is key to the ketogenic diet.<br />Here’s a few reasons why we need to regularly eat a hearty, protein based breakfast:<br />Lowered Hunger Cravings Throughout Your Day <br />Help With Losing Belly Fat <br />Feeling Full Longer <br />Replenishing and Growing Muscles <br />Burning More Calories In Order To Break Down Protein<br />Less Snacking Late At Night<br />At the end of the day, it’s not about making sure you eat breakfast every single day, but more about making a habit of eating the right foods in the morning to set your body up for success." } }, { "@type": "Question", "name": "What Should You Eat For Breakfast on Keto?", "acceptedAnswer": { "@type": "Answer", "text": "High quality proteins like eggs, quality meats, Greek yogurt, and even cheese will be great for you to burn maximum calories throughout your day, feed your body it’s amino acids, and stay full without having to snack.<br />For some examples: omelettes, scrambled eggs, and protein shakes. These are some of the best breakfasts you can have and get creative with." } }] } </script> <article> <div> <ul> <li><a href="#section1">A Quick Recap On Keto</a></li> <li><a href="#section2">Why Is Keto Breakfast So Important?</a></li> <li><a href="#section3">What Should You Eat For Breakfast on Keto?</a></li> <li><a href="#section4">Breakfast Foods To Avoid On Keto</a></li> <li><a href="#section5">Keto Breakfast—Wrap Up</a></li> </ul> </div> <section> <p>Conventional wisdom says, “breakfast is the most important meal of the day”, right?</p> <p>Even though we’ve all heard that before, does it shock you that a 2,000 person survey study found that the average American only eats breakfast 3 times a week? And that over 10% of Americans say they never eat breakfast?<sup><a target="_blank" href="https://www.foodnavigator-usa.com/Article/2019/07/22/What-s-for-breakfast-Fewer-Americans-are-eating-breakfast#" rel="nofollow noreferrer">1</a></sup></p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-plates-with-coffee-0016.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-plates-with-coffee-0016.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-plates-with-coffee-0016.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-plates-with-coffee-LR-0016.jpg" class="img-fluid" alt="breakfast-plates-with-coffee"> </picture> <p><i>If it’s really the most important meal, why are so many treating it like it doesn’t matter?</i></p> <p>Breakfast on the keto diet is no exception being incredibly important to optimal health. So, if you're trying to follow a low carb lifestyle and are confused on how to go about breakfast, you’ve come to the right place. </p> <p>So instead of only using personal experience as a guide for you, here’s the science behind what a proper breakfast can do for your body.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>A Quick Recap On Keto</h2> <p>If you’re familiar with keto and the science behind it, you can skip to the next section. If not, here’s a brief overview of the diet’s philosophy. </p> <p>The ketogenic diet, if you’re not acquainted with it, is a low-carb diet where restricting your carbs allows your body to switch from burning sugar for energy to burning fat. This process is called ketosis. </p> <p>Ketosis allows your body to burn your fat stores for fuel, helping us lose weight.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK499830/" rel="nofollow noreferrer">2</a></sup></p> <p>For a beginner’s guide you can check out <a target="_blank" href="https://www.warriormade.com/content/diet/keto-101-a-beginners-guide/" rel="noreferrer">Keto 101</a>, and for more on ketosis you can read more about that <a target="_blank" href="https://www.warriormade.com/content/diet/how-long-does-it-take-to-get-into-ketosis/" rel="noreferrer">here</a>.</p> <p>Switching from a sugar-burning metabolism to a fat-burning metabolism is what the keto diet is all about. So once you’ve consulted your health care physician and have decided to give keto a try, you arrive at planning for a healthy keto lifestyle shift.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Why Is Keto Breakfast So Important?</h2> <p>It’s true what they say about the health benefits of breakfast: it kick starts your metabolism preparing your body to breakdown calories consumed throughout the day. Some studies even show that people who skip breakfast have a slightly higher body mass index.<sup><a target="_blank" href="https://www.rush.edu/health-wellness/discover-health/why-you-should-eat-breakfast" rel="nofollow noreferrer">3</a></sup></p> <p>Protein for breakfast is key to the ketogenic diet.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omlette-held-up-0016.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omlette-held-up-0016.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omlette-held-up-0016.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/omlette-held-up-LR-0016.jpg" class="img-fluid" alt="omlette"> </picture> <p>Here’s a few reasons why we need to regularly eat a hearty, protein based breakfast:</p> <ul> <li>Lowered Hunger Cravings Throughout Your Day<sup><a target="_blank" href="https://www.theatlantic.com/health/archive/2013/03/study-eat-protein-in-the-morning/274417/" rel="nofollow noreferrer">4</a> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/20125103" rel="nofollow noreferrer">5</a></sup></li> <li>Help With Losing Belly Fat<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17023705/" rel="nofollow noreferrer">6</a> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/22284338" rel="nofollow noreferrer">7</a></sup></li> <li>Feeling Full Longer<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16002798" rel="nofollow noreferrer">8</a></sup></li> <li>Replenishing and Growing Muscles<sup><a target="_blank" href="https://greatist.com/health/tip-protein-morning-post-workout" rel="nofollow noreferrer">9</a></sup></li> <li>Burning More Calories In Order To Break Down Protein<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/11838888" rel="nofollow noreferrer">10</a> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/" rel="nofollow noreferrer">11</a></sup></li> <li>Less Snacking Late At Night<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16002798" rel="nofollow noreferrer">8</a> <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/20125103" rel="nofollow noreferrer">5</a></sup></li> </ul> <p>At the end of the day, it’s not about making sure you eat breakfast <i>every single day</i>, but more about making a habit of eating the <i>right</i> foods in the morning to set your body up for success.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What Should You Eat For Breakfast on Keto?</h2> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-in-morning-light-0016.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-in-morning-light-0016.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-in-morning-light-0016.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/breakfast-in-morning-light-LR-0016.jpg" class="img-fluid" alt="breakfast-in-morning"> </picture> <p><i>High quality proteins</i> like eggs, quality meats, Greek yogurt, and even cheese will be great for you to burn maximum calories throughout your day, feed your body it’s amino acids, and stay full without having to snack.</p> <p>For some examples: omelettes, scrambled eggs, and protein shakes. These are some of the best breakfasts you can have and get creative with.</p> <p>We also have a breakdown of <a target="_blank" href="https://www.warriormade.com/content/diet/31-keto-breakfast-ideas/" rel="noreferrer">31 Keto Breakfast Ideas</a> if you want a go-to breakfast menu.</p> <p>Here’s a diverse list of our 10 favorite keto breakfasts:</p> <ul> <li><a target="_blank" href="https://www.warriormade.com/content/diet/avocado-bacon-and-eggs" rel="noreferrer">Avocado Bacon and Eggs</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/keto-blueberry-muffins" rel="noreferrer">Low Carb Blueberry Muffins</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/keto-matcha-smoothie" rel="noreferrer">Matcha Smoothie</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/keto-pancakes" rel="noreferrer">Keto Pancakes</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/keto-taco-breakfast-skillet" rel="noreferrer">Taco Breakfast Skillet</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/plain-fathead-dough-bagel" rel="noreferrer">Low Carb Bagel</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/bacon-egg-and-spinach-casserole" rel="noreferrer">Bacon Egg & Spinach Breakfast Casserole</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/keto-oatmeal" rel="noreferrer">Keto Overnight Oats</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/bacon-and-egg-cups" rel="noreferrer">Bacon & Egg Cups</a></li> <li><a target="_blank" href="https://www.warriormade.com/content/diet/keto-biscuit-breakfast-sandwiches" rel="noreferrer">Keto Breakfast Biscuits</a> </li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Breakfast Foods To Avoid On Keto</h2> <p>Most typical breakfast foods are loaded with sugar, refined carbohydrates, and sugar substitutes (like high fructose corn syrup).</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cereal-jar-0016.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cereal-jar-0016.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cereal-jar-0016.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/cereal-jar-LR-0016.jpg" class="img-fluid" alt="cereal-jar"> </picture> <p>Even if you aren’t following a ketogenic diet, sugar is <strong>not</strong> what you want to consume first thing in the morning. Sugar has been linked to heart disease, fatty liver disease, diabetes, increased blood pressure and chronic inflammation to name a few.<sup><a target="_blank" href="https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar" rel="nofollow noreferrer">12</a></sup></p> <p>So how does sugar sneak into standard American breakfast foods?</p> <p><a target="_blank" href="http://static.ewg.org/reports/2011/cereals/pdf/2011-EWG-Cereals-Report.pdf" rel="nofollow noreferrer">One study</a> done by the <a target="_blank" href="https://www.ewg.org/" rel="nofollow noreferrer">Environmental Working Group</a> found that a 1-cup serving of the most popular children's cereals actually contains <i>more sugar than 3 chocolate-chip cookies</i>.</p> <p>Breakfast options like <a target="_blank" href="http://time.com/5072703/drinking-juice-unhealthy-disadvantages/" rel="nofollow noreferrer">fruit juice</a>, <a target="_blank" href="https://healthyeating.sfgate.com/sugar-content-yogurt-vs-ice-cream-1932.html" rel="nofollow noreferrer">sweetened yogurt</a>, and <a target="_blank" href="https://www.esquire.com/lifestyle/health/news/a46430/how-healthy-are-granola-bars/" rel="nofollow noreferrer">granola bars</a> have way too much sugar and do more harm than good for your body.</p> <p>But, these sugary options make for even worse breakfast foods because of how they affect your body from a cellular and energy perspective.</p> <p><i>You see, your body doesn’t function properly off the sugar and carbohydrates in these foods.</i></p> <p>Imagine that the sugar and carbs you eat are like kindling to a fire — short lived, easy to burn pieces — and the fat and protein you consume are bigger, longer lasting logs that sustain the fire.</p> <p>When you eat sugar and carbs, they are directly broken down into glucose particles, which are used by your body as quick energy. And when you start your day by feeding it kindling, it naturally craves more kindling throughout the day instead of trying to burn the bigger, longer lasting logs!</p> <p><strong>Most breakfasts have way too much sugar and set you up for low energy, foggy thinking, and quick weight gain.</strong></p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section5"> <h2>Keto Breakfast—Wrap Up</h2> <p>Changing what you eat for breakfast is one of the easiest steps you can take to get your body on a better, much healthier path. </p> <p>For a kick-started metabolism, more focused mind and more consistent energy we’d want to encourage you to take this step of changing your eating habits today.</p> <p>Staying away from sugar and carbs can seem difficult at first if you’ve been relying on typical cereals and pastries. However, our keto-friendly swaps can have you on the path to optimal health in no time.</p> <p>Keep your protein intake up in your breakfast choices and you’ll surely see a difference in how your body feels over time. </p> <p>Healthy habits like this can be game changers. Check out more of our <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">keto recipes and nutrition articles</a> to stay on the right path.</p> </section> </article>

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