Is your breakfast killing your energy levels?

Is your breakfast killing your energy levels?

January 11, 2016 2 Comments

Dog sleeping in a food bowl

Today's post is a short one, I promise it'll take only a few minutes to read and will be totally worth your time.

As you may have figured out from the title, today's post is about breakfast.

So what did you have for breakfast this morning?

Did you have the standard western breakfast of either toast or cereal?

I don't blame you if you did, it's been recommended to us via the food pyramid for years and eating both of those helps support the grain industry which is important to our economy.

But, is it really a good breakfast when it comes to fighting fatigue and establishing strong, stable energy levels from the start of your day?

In short.


The reason being: A breakfast of toast or cereal contains a lot of carbohydrates with minimal fat and protein.

There's nothing wrong with carbohydrates and I'm not here to tell you to never eat them again so don't worry.

Eating carbohydrates by themselves however, is not the best strategy for good energy levels.

Now I won't go into the science about how carbs raise your blood sugar levels and insulin helps to bring those levels back down, this is the internet, there are plenty of great scientific articles which can educate you on that.

What I will do however, is give you some quick points on why a high carb breakfast is not ideal for someone suffering from fatigue and what you can do instead:

  • Eating carbs by themselves tends to cause a blood sugar high followed by a low (after insulin is released) and this tends to leave you with low energy levels and cravings for more carbs.
  • Eating carbs with some protein helps to slow things down but can still leave you feeling sluggish.
  • Eating fat and protein together with low or no carbs is a VERY effective way to help keep your blood sugar levels under control, give you strong energy levels for several hours and keep cravings under control.

So if you want to stop feeling sluggish every morning after breakfast, try this:

Eat a breakfast high in protein and fat with no carbs every morning for the rest of this week.

Some good suggestions are:

  • 2 eggs and baby spinach
  • Bacon, eggs and baby spinach
  • Salmon with cooked veggies or a small salad
  • Steak or chicken thigh (fattier than chicken breast) with cooked veggies or a small salad
  • *Express option: Protein shake made with water and consumed with a small handful of nuts

Now some of these sound like dinner foods but trust me, when eaten at breakfast they can make you feel amazing when compared to cereal or toast.

Once you've had a high fat, high protein breakfast with no carbs, feel free to add some carbs back into your day when lunch time comes around.

Some slow digesting carbs that are less likely to give you the 3pm crash are:

  • Lentils
  • Beans (I like black beans personally)

Plant sources of carbs such as potato and sweet potato are ok too but I advise against big portion sizes as they are much more likely than the above listed carb sources to leave you crashing in the afternoon.

And that's it.

Change your breakast, change your energy levels.

Give this a go for just one week and then feel free to go back to your previous, classic Aussie high carb breakfast.

However, I strongly believe that some of you will see the light and will implement this winning strategy long term.

Until next time

Live with energy

Christian Baker

CEO and Co Founder: Upside Nutrition

2 Responses

Christian Baker: CEO & Co Founder at Upside Nutrition
Christian Baker: CEO & Co Founder at Upside Nutrition

December 13, 2016

Hi Josh,
Thanks for taking the time to write such a detailed comment.
Everyone is entitled to their opinion and I respect your post.
The great thing about nutrition is that everyone is different and there is no surefire solution that works for everyone, so keep on experimenting and I’m confident you’ll nail down the approach that works best for you.


Christian Baker


September 16, 2016

Your suggestions don’t seem helpful at all. Salty food puts me to sleep very easily. Bacon and other salt loaded meats would certainly give me food coma afterwards. Plus, having no carbs for breakfast could mean you hitting the wall soon after if you didn’t at least feed your brain carbohydrates the night before. If the body runs out of glucose, you’ll crash and have no energy as the body tries to get ketosis started. Beans and lentils are very high in fiber. A big meal can still leave people feeling tired, and slow digesting carbs are very filling due to their bulk. In my opinion, a high carb, high calorie meal the night before followed by water fasting would be the only sensible solution to avoid food coma. It works better than any meal because you end up hydrating yourself without raising hormones like insulin (which can lower both adrenaline and testosterone and thus cause energy problems). You also don’t divert blood flow to dealing with digestion. That’s all done the night before. If you eat enough, you should wake up feeling no appetite.

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