Are protein and fat breakfasts for everyone?

Protein and fat breakfasts - are they an option for everyone?

The protein and fat breakfast trend doesn't seem to be slowing down and is gaining new followers every day. It's no wonder, as meals based primarily on proteins and healthy fats have a number of advantages. First of all, it is worth emphasising their beneficial effect on maintaining optimal blood glucose levels, which is extremely positive for people struggling with problems of abnormal glycaemia. A small amount of carbohydrates or a complete lack of them in a meal reduces the risk of uncontrolled insulin secretions. This in turn reduces the chance of feeling sleepy and tired.

Rapid glucose and insulin spikes are inextricably linked to cortisol levels, the so-called stress hormone. As is well known, high levels of cortisol and its abnormal secretion are the cause of a number of abnormalities (such as increased oxidative stress and oxygen free radicals, or increased body fat). With a protein and fat breakfast, you can reduce this and even take care to regulate the daily secretion of the stress hormone.

It should also not be forgotten that a protein and fat breakfast is much more filling than a classic meal with plenty of carbohydrates. Proteins and fats due to their structure are digested more slowly than the aforementioned sugars. The gradual release of the energy they contain results in a longer feeling of satiation, which can be very helpful e.g. during weight loss. Moreover, such breakfasts are a very good solution for every fan of ketogenic or low-carb diets.

What foods are suitable for protein and fat breakfasts?

The list of foods that can be used to compose a protein and fat breakfast is extremely long. While many people might think of a protein-only, fat-only meal as a solid portion of fatty meat, there are actually many more options. So what can you use to prepare your meal?

In the case of protein, fish and seafood are good choices, as well as all products that belong to the group of dairy products, such as cheese, yoghurt, kefir and buttermilk. Eggs are also very valuable as they combine proteins and fats in the same way. Equally beneficial are protein supplements (e.g. Olimp Sport Nutrition - Whey Protein Complex 100%). We should not forget about plant products such as soya and tofu, chickpeas, beans and peas. When it comes to fats, avocados, olive oil, MCT oil (e.g. Olimp MCT Oil) or various types of seeds and nuts (including sauces and creams such as Olimp 100% Peanut Butter Sauce) will prove to be valuable products.