“Keto Breakfast” will be our Topic in Today’s Discussion. A ketogenic breakfast diet, colloquially shortened to just “keto diet”, involves low amounts of ingested carbohydrates but large amounts of fats.
Because of this, the keto diet can also be called the Low Carbohydrate High Fat (LCHF) diet. This diet purposely keeps glucose levels in the body low enough for ketosis, where the body burns fat instead of carbohydrates. This causes weight loss, which makes the keto diet a popular choice for dieters. Other sources quote more reasons that attract dieters to the keto diet, including blood sugar control, increased mental focus, and epilepsy treatment.
What’s a Keto Breakfast?
To those who want to transition from a typical diet to a keto diet, switching a regular breakfast to a keto breakfast is the way to go. Those who are not on a ketogenic diet plan but are negatively impacted by high-carb breakfasts can also benefit from a keto breakfast. Breakfasts with meats, dairy, fats, and vegetables count as ketogenic. While sugar and most fruits are not part of the ketogenic diet, low-carbohydrate sweeteners like stevia and berries are allowed.
Breakfast does not have to drastically change in a keto diet. In fact, a common breakfast favorite—bacon and eggs—can be considered ketogenic due to the high fat and low carb content. Regular breakfast drinks like milk and coffee are allowed, if not highly encouraged. Theoretically, a person can survive on a keto diet of just eggs and bacon with milk or coffee.
However, in real life, even eggs and bacon can get tiring, and a keto dieter doesn’t need to settle with just eggs and bacon every breakfast. Eggs alone are versatile ingredients, which can be fried, scrambled, baked, or boiled. Bacon can be swapped out of other kinds of meat, and can also be partnered with other kinds of meat. Milk and coffee can be mixed with each other at various ratios to form a breakfast drink that may not need any accompanying food at all.
Keto breakfasts also permit the addition of nuts, which are high in fat and protein. Nuts can also add flavor and texture to prevent getting tired of a certain meal. They can also be ground into flour for ketogenic baking needs. However, peanuts, which are legumes, do not count under the ketogenic food list. Nevertheless, there are still a wide array of tree nuts to choose from.
Vegetables don’t disappear from the keto diet. In fact, leafy green vegetables like spinach and other vegetables that grove above the ground provide vitamins and minerals that fatty meats may lack. A diverse vegetable plate can be a good breakfast for people who love vegetables already, but those who aren’t used to eating vegetables don’t have to eat them alone. Spinach and tomatoes are flexible ingredients that can join scrambled eggs in a healthy breakfast platter. However, vegetables that grow underground like tubers and legumes are not included in the keto diet, and thus should be avoided.
Dairy and eggs are excellent sources of protein and fat, but with some resourcefulness they can be avoided in a keto breakfast. People who are allergic to either product or individuals who voluntarily give up milk and eggs can still have a healthy ketogenic meal. Even without eggs and milk, the other food products allowed in a ketogenic diet (i.e. meat, vegetables, and nuts) can still sufficiently nourish a person for the morning.
A keto breakfast doesn’t completely shun breakfast classics like bread and pancakes. A person can both follow a keto diet and also enjoy pancakes and bread by swapping out the wheat flour with non-grain flours (i.e. almond flour, coconut flour, etc.). Breads can also be substituted with vegetables like cauliflower in a recipe. Pizza with a cauliflower base is a good example of combining ketogenic rules with a classic food favorite. With enough creativity and resourcefulness, a person won’t have to adjust his or her preferences to enjoy a ketogenic meal.
The Ketogenic No-Breakfast
Some choose to have nothing for breakfast, which the ketogenic diet plan permits. Intermittent fasting, as it is called, encourages the body to burn stored fat instead of ingested fat. Because it encourages ketosis, intermittent fasting is included in the keto diet plan.
People with active lifestyles often opt skipping breakfast for the same benefits a usual ketogenic diet offers. Aside from weight loss, mental clarity is the most cited benefit, and it can be backed up with the process of ketosis itself. Fat is more packed with energy than glucose, and thus brains that run on fat have more consumable energy available.
While the human body can survive on no food at all for more than a month, it is best to limit fasting to only a day or two. Refeeding syndrome arises when body fluid and electrolyte levels are suddenly put off balance by a sudden reintroduction of food. The longer the fasting period, the more likely refeeding symptom develops.
Having no breakfast for a ketogenic breakfast is a doable thing, and there are many who have benefited from the practice. However, if the dieter already has low amounts of stored body fat to begin with, it would be better to just have a healthy keto breakfast.
The keto breakfast is a great way for keto dieters and non-keto dieters to control their carbohydrate and sugar intake. In some cases, it’s also a way to control their overall food intake, especially if fasting is involved. Keto breakfasts also encourage resourceful experimentation in the kitchen by requiring dieters to swap out familiar high-carb food with ingredients a typical eater wouldn’t bother with. Living with a ketogenic diet helps an individual learn how to balance the available ketogenic food ingredients to provide himself or herself with a healthy meal. However, dieters should still listen to their needs first of all, and they should not beat themselves over breaking a diet rule if that violation is a necessity for their health. In the end, a good diet should always be for the betterment of a person’s health.