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weight loss tips – 5 Low Carb Breakfasts That Will Help You Lose Weight

weight loss tips – 5 Low Carb Breakfasts That Will Help You Lose Weight

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weight loss tips – 5 Low Carb Breakfasts That Will Help You Lose Weight
You wake up from your overnight slumber and the hunger pangs hit. Breakfast is calling your name—and it’s a must to appease your appetite and fuel you up for the next several hours, right?

If you’re trying to lose weight, breakfast is all the more important. It’s a healthy lifestyle habit that has been shown to help people shed pounds while also preventing weight gain over the long haul. How? By kicking off your metabolism with good fuel. Your body will thank you for it later.

The key to weight loss—at breakfast, or any other meal of the day—is keeping an eye on calories and playing a bit with your portions of carbs, protein, and fat. Ideally, breakfast should be about 300 to 400 calories and a bit lighter on carbs (think: less than 50 grams).

Why so low in carbs? Because, while carbs are great for supplying energy, in my nutrition practice, I find that most women consume far more than they need for breakfast. The result: blood sugar and insulin highs, rollercoaster energy levels, and mood swings. Think about how you felt the last time you ate a sugary bowl of cereal? Exactly.

That’s why I urge women to not only pull back slightly on the carbs at breakfast, but to chose good quality, fiber-filled whole grains, fruits, vegetables, and pulses (AKA beans, chickpeas, and lentils) for their carbs. That will help give your body an energizing boost without setting you up for a blood-sugar crash 30 minutes later. And, by including good-for-you protein and fat in your morning mix, you trigger satiety, slow digestion, and level out your blood sugar even more. That way, you stay fueled and energized straight through until lunch.

Here, five of my favorite low-carb breakfasts. They are super simple to whip up and will start your day on the path to healthy weight loss.
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50 Comments
  • Linh Thảo
    Posted at 14:49h, 04 August

    Nice info. Thank you.

  • Nicky Vo
    Posted at 14:49h, 04 August

    So are you saying that counting “net carbs” is preferable to total carbs? Seems like a lot of total carbs on that chart… I’ve been counting total carbs……

  • Nguyễn Anh
    Posted at 14:49h, 04 August

    Thank You so much Emily for the great video, I appreciate. I hope You have a wonderful day full of

  • VN [24/7] PewDiePie
    Posted at 14:49h, 04 August

    Nice info. Thank you.

  • nhi duong
    Posted at 14:49h, 04 August

    Good vid. You seem like such a nice, even keel person…every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels… also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-12lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa…you will see much less of me!

  • Anonymous hg
    Posted at 14:49h, 04 August

    second question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad…….

  • サンデー・ジャポン
    Posted at 14:49h, 04 August

    Good vid. You seem like such a nice, even keel person…every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels… also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-12lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa…you will see much less of me!

  • Phương Anh
    Posted at 14:49h, 04 August

    Good vid. You seem like such a nice, even keel person…every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels… also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-12lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa…you will see much less of me!

  • VietDigital Ads
    Posted at 14:49h, 04 August

    second question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad…….

  • clip hài phim hay
    Posted at 14:49h, 04 August

    Love Joy and Blessings for You.You know anything about Cauliflower Rice? Someone mentioned this to me. How does it differ from regular white rice?

  • BÓNG TRÒN
    Posted at 14:49h, 04 August

    Hi Emily-could you weigh in on your thoughts on oat fiber? It seems to have a lot of fiber (by its very nature), and is very versatile in low carb baking, etc. Thanks in advance!

  • Điện Máy Smart
    Posted at 14:49h, 04 August

    im on week 5 of fasting 2 days per week and im making progress thanks to your tips and inspiration i am feeling less hungry and have more energy throughout the day

  • Tuyền Nguyễn Ngọc
    Posted at 14:49h, 04 August

    im on week 5 of fasting 2 days per week and im making progress thanks to your tips and inspiration i am feeling less hungry and have more energy throughout the day

  • cường lê văn
    Posted at 14:49h, 04 August

    Can you recommend a good salad dressing? I find it very hard to eat a large salad everyday without a good dressing especially one not made with soybean oil. Vinaigrette does not measure up to ranch.

  • Ben Zukowski
    Posted at 14:49h, 04 August

    Hi Emily-could you weigh in on your thoughts on oat fiber? It seems to have a lot of fiber (by its very nature), and is very versatile in low carb baking, etc. Thanks in advance!

  • lộc phạm
    Posted at 14:49h, 04 August

    Good vid. You seem like such a nice, even keel person…every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels… also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-12lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa…you will see much less of me!

  • Đoàn Phương
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • dsa sd
    Posted at 14:49h, 04 August

    So are you saying that counting “net carbs” is preferable to total carbs? Seems like a lot of total carbs on that chart… I’ve been counting total carbs……

  • Tam Pham
    Posted at 14:49h, 04 August

    Good vid. You seem like such a nice, even keel person…every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels… also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-12lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa…you will see much less of me!

  • Hoàng Kim Dang
    Posted at 14:49h, 04 August

    im on week 5 of fasting 2 days per week and im making progress thanks to your tips and inspiration i am feeling less hungry and have more energy throughout the day

  • Giới Bát
    Posted at 14:49h, 04 August

    Thank You so much Emily for the great video, I appreciate. I hope You have a wonderful day full of

  • thanh tung
    Posted at 14:49h, 04 August

    Good vid. You seem like such a nice, even keel person…every time and very professional. That is impressive. Anyway, I have lost some weight through improving diet with supersalads (with avocado and walnuts and better quality dressings) before my 2 meals and i reduced sugar and refined carb intake. I did not kill sugar completely as i still fight that strong addiction. I still lost weight though so you can still make progress.. I also do weight training and h.i.i.t to boost hgh. H.i.i.t burns fat better than reg old cardio (studies show that). I am trying to improve sleep too. This is not as easy. I ditched the Afrin spray which i think is not good and may impact insulin? Very hard because nasal membranes get inflammed i guess do to my adrenal fatigue from work and life stress at high levels… also allergies. Anyway, my shorts are loose/baggier now. This works. Being sedentary and working all the time in stress mode is not a good formula for health. My entire life i never really suceeded in wt loss and i really only needed to ditch ab 10-12lbs, but this is a good formula. Thank you Youtube and my team of pros of which Dr Becky is one. I will continue to eat my supersalads. It is fun to just go overboard on nutrients. Sorry Chick fil A, Wendys, and Jimmy Johns..and Wawa…you will see much less of me!

  • món ngon Quê nhà
    Posted at 14:49h, 04 August

    Nice info. Thank you.

  • hoa khanh
    Posted at 14:49h, 04 August

    Can you recommend a good salad dressing? I find it very hard to eat a large salad everyday without a good dressing especially one not made with soybean oil. Vinaigrette does not measure up to ranch.

  • Stream LOL Best Stream LOL
    Posted at 14:49h, 04 August

    im on week 5 of fasting 2 days per week and im making progress thanks to your tips and inspiration i am feeling less hungry and have more energy throughout the day

  • Phi Đặng Hữu
    Posted at 14:49h, 04 August

    second question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad…….

  • Composite Music
    Posted at 14:49h, 04 August

    second question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad…….

  • huỳnh như trần
    Posted at 14:49h, 04 August

    Thank you for your videos. I appreciate not only the helpful content, but also the style. Informative, to the point and classy. I don’t have to worry about bad language on your videos and I am thankful for that… bc it’s rare these days!

  • khoi nguyen
    Posted at 14:49h, 04 August

    im on week 5 of fasting 2 days per week and im making progress thanks to your tips and inspiration i am feeling less hungry and have more energy throughout the day

  • Anh Phan
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • pham loc
    Posted at 14:49h, 04 August

    second question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad…….

  • Trung Thu
    Posted at 14:49h, 04 August

    Love Joy and Blessings for You.You know anything about Cauliflower Rice? Someone mentioned this to me. How does it differ from regular white rice?

  • Máy đo pH
    Posted at 14:49h, 04 August

    Question: Can I substitute Hemp seeds for the Psylium husks? Another super video! I can't wait for your next video!

  • Myy LinDaa
    Posted at 14:49h, 04 August

    Love Joy and Blessings for You.You know anything about Cauliflower Rice? Someone mentioned this to me. How does it differ from regular white rice?

  • Yen Nguyen
    Posted at 14:49h, 04 August

    Love Joy and Blessings for You.You know anything about Cauliflower Rice? Someone mentioned this to me. How does it differ from regular white rice?

  • dong hop
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • Diễm Ngọc
    Posted at 14:49h, 04 August

    Nice info. Thank you.

  • thucvatbiet langnghe
    Posted at 14:49h, 04 August

    Can you recommend a good salad dressing? I find it very hard to eat a large salad everyday without a good dressing especially one not made with soybean oil. Vinaigrette does not measure up to ranch.

  • Ku Bố
    Posted at 14:49h, 04 August

    So are you saying that counting “net carbs” is preferable to total carbs? Seems like a lot of total carbs on that chart… I’ve been counting total carbs……

  • jhone david
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • hoang huy
    Posted at 14:49h, 04 August

    Thank You so much Emily for the great video, I appreciate. I hope You have a wonderful day full of

  • lan thay
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • Tung Anh
    Posted at 14:49h, 04 August

    Thank You so much Emily for the great video, I appreciate. I hope You have a wonderful day full of

  • Pho Son Company
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • Diễm Ngọc
    Posted at 14:49h, 04 August

    Thank you for your videos. I appreciate not only the helpful content, but also the style. Informative, to the point and classy. I don’t have to worry about bad language on your videos and I am thankful for that… bc it’s rare these days!

  • hieu bui
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • Thành Bùi
    Posted at 14:49h, 04 August

    Thank you for your videos. I appreciate not only the helpful content, but also the style. Informative, to the point and classy. I don’t have to worry about bad language on your videos and I am thankful for that… bc it’s rare these days!

  • đại thân vương
    Posted at 14:49h, 04 August

    Thank you for the video. I was advised to reduce carb intake to no more than 25g (blood sugar concerns), so I struggle with getting that much fiber without going over 25. I guess I can try it and see how it affects my glucose levels.

  • The world of Entertainment
    Posted at 14:49h, 04 August

    Nice info. Thank you.

  • Tiểu Mạc
    Posted at 14:49h, 04 August

    second question: do you put anything else in your salads? I like to add tomato, cucumber, red pepper, carrots, etc. I usually add 1/2 an avocado. I can't imagine putting a whole avocado in my salad…….