3 Reasons To Stop Eating Cereal…
And What To Replace It With
You wake up late because you had a horrible night's sleep, so instead of taking the extra 3 minutes to have eggs or make a shake you quickly scarf down a bowl of cereal or eat a bagel (same as cereal).
The box of cereal claimed that it was whole grain (as was the bagel) so you wrongly believe that it must be an okay choice. You grab your large cup of coffee with 2 milks and 2 sugars and head to the office.
What happens at 10:00am?
The familiar feeling of hunger sets in around mid-morning. You walk to the office kitchen to grab your fat-free, fruit flavoured yogurt for 60 calories and take another cup of coffee.
By lunch all you can think about is either a burger with fries or a big plate of Thai noodles (you get the point).
Why? Have you ever stopped to think about why you crave what you crave?
Let’s work through the 3 reasons to ditch cereal once and for all. *Note the reference to cereal is a general example. Replace cereal with whatever processed carb you choose for breakfast (whole wheat toast, English muffin, breakfast bar, etc.)
Reason # 1: Cereal promotes fast carbohydrate metabolism
When we consume high impact carbs (cereals, whole wheat, processed carbs) without adding in a significant amount of protein or fat the carb is quickly digested into glucose.
When carbs digest quickly into glucose your pancreas is forced to secrete insulin (fat storing hormone). Since most of us are sedentary we don’t need the energy from the carb we just ate. Our muscle cells are full with glucose waiting to be used so insulin deposits the glucose (carbs) to your fat cells for later use (which we never use).
Reason # 2: Processed cereals increase food cravings
Using the logic listed in reason # 1 we can better understand cravings. When you choose fast digesting carbs your blood sugar levels increase quickly and drop quickly.
When your blood sugar levels drop your body sends you a craving to regulate them again. It’s a physiological response that is intense and hard to ignore.
Reason # 3: Cereals lack protein and fat
Starting your day with a protein and fat helps to regulate blood sugar and trigger your satiety hormones. Protein supports your immune system and keeps energy levels stable. Fats are important for proper hormonal function and balance.
When your breakfast choices are made up of processed carbs then you are setting yourself up for food cravings, energy lows and a day long battle with your will power.
3 Breakfasts That Help Balance Hormones And Promote Fat Loss
Breakfast # 1
2 whole eggs
2 handfuls of dark leafy greens (cooked with eggs)
1-2 tsp of coconut oil
1 cup berries (any kind)
Breakfast # 2
2 scoops protein powder
1 cup unsweetened almond milk (add more if desired)
1 cup frozen berries
1 tbsp of chia seeds
½ tsp cinnamon
2 handfuls of spinach
Blend and enjoy.
Breakfast # 3
½ cup steel cut or slow cooking oats (plain) (cooked)
¼ cup unsweetened almond milk (to mix with oats)
1 tbsp of chia seeds
1 tbsp of hemp seeds
1 scoop of protein powder (mixed into oats)
½ cup of berries
All of these choices can be partially or fully made ahead of time. They are quick and simple to make. Best of all when you eat breakfasts like the ones listed above you won’t experience intense food cravings, you will feel full and lose weight faster.
