2. Cereal Has Higher Calories Than You Think For Something That’s Not Very Filling
Take a look at the nutrition label on your cereal box. You might not see it at first as you’re only looking at the calories, but the average serving size of ¾ cups usually isn’t what you’re actually having and will likely be double, triple, heck even quadruple that! Now calculate how many calories that comes to, and then think about the calories from milk you haven’t even accounted for yet. A grand total of 500 calories or more, and you’re likely going to be hungry in just a few hours!
Sure there are exceptions and you might be one of those people having high-fiber, sugar-free cereal with skim milk, but even then the opportunity cost of those calories outweigh what you get out of it. Why? You clearly aren’t getting a balanced nutritional profile from such a carb-focused meal and instead would do better with something that has a quality source of protein along with healthy fats.
What Is A Healthy Breakfast Alternative?
Ideally you want to have a meal with a quality protein source, some healthy fats, and, depending on your needs, some carbs that are preferably fibrous and low GI. Fats and fiber from the will slow digestion keeping you satisfied longer, and the quality protein source will provide your body with amino acids that are required for the production of dopamine - a neurotransmitter that allows us to stay focused, energised, and productive.
For quality protein sources you can opt for meat, fish, eggs, or dairy products. Plant protein sources such as lentils can be good too although the amino acid concentration is lower. Remember, during a diet protein intake should be high in order to retain as much lean muscle mass while you shed body fat. With it’s satiating as well as thermic effect, protein should be the first macronutrient when it comes to thinking about meals.
