Diet Tips: Losing Weight Through the Right Breakfast?

Our Tips for a Better Start to the Day

Breakfast—or the famously most important meal of the day. Early on, we were taught that it was important to eat at least a little something right after getting up before leaving the house. Back then, we were given a bowl of cornflakes with milk or a Nutella sandwich. But these eating habits are outdated in times of superfood trends, fancy breakfast bowls, and various diets. New knowledge, constant food trends, and the demand for a healthier lifestyle aim to revolutionize our eating habits but primarily create confusion, leaving people often puzzled and asking: So, what is really healthy and what is not? How is the best way to start the day? Does the right breakfast also affect my success in losing weight? And more fundamentally: Do I even have to eat breakfast if I’m not hungry in the morning?

In the following article, we want to clarify these questions for you and show how the right breakfast can help you start the day more energized, fitter, and stronger—which can ultimately also influence your weight loss success. Spoiler upfront: There is no one breakfast that suits everyone equally well, tastes good to everyone, and meets every individual need. But there are valuable tips we can give you about a healthy breakfast.

Healthy Breakfast - What Is It Really About?

The research is clear: Every second adult in Germany carries a few extra kilos or is even overweight. Many want to lose weight—of course as quickly and easily as possible—but struggle with it. Often, something stands in the way of weight loss success right after getting up: an unhealthy or "wrong" breakfast.

First, you should keep in mind that breakfast is the first opportunity of the day to supply your body with energy-rich food and valuable nutrients. So you should generally not miss this chance. But beware: not all breakfasts are the same! Most Germans tend to choose the concept of a "sweet breakfast" when selecting their foods. That means alongside the morning hot drink, there are white rolls, bread, or toast topped with jam, chocolate spread, or honey.

A sweet breakfast like this is perfectly fine on weekends; as with everything, the amount makes the poison. Why poison? The usual wheat-based products (rolls, toast…) combined with sugary spreads provide your body with hardly any nutrients and vitamins, but cause your blood sugar to spike dramatically. Plus, they contain huge amounts of sugar, which are not only high in calories but also only satisfy you briefly. Just a few hours after breakfast, you get hungry again and need a snack before lunch. What remains is a large amount of calories from which your body can hardly draw sustainable energy. You’re basically eating "empty calories" and risk gaining weight over time.

“Wrong” breakfast: These things you should definitely avoid:

• Avoid products with a lot of industrial sugar added, like ready-made mueslis, sugared cornflakes, or fruit yogurt.
• Highly processed products (ready-made foods) should also be avoided.
• Cut out too much "bad" fat such as popular chocolate spreads (which contain cheap palm oil) or fatty cold cuts (salami) from your daily diet.
• Avoid wheat flour products like white rolls, as they cause your blood sugar to spike and then crash shortly after. These are called "empty" calories, meaning energy without nutrients.
• Avoid rushing while eating: Get up earlier for a relaxed breakfast and take some time for yourself in the morning.
• Eating too little: Your body needs energy in the morning to perform well, so you should opt for a healthy, balanced breakfast. And no: A quick "coffee to go" and a croissant from the bakery are not a complete breakfast!

What should a healthy breakfast look like instead?

As the first meal of the day, breakfast serves to provide energy for the day and supply you with plenty of energy. It is important that you eat and drink as calmly and relaxed as possible. So take your time for breakfast; only then will you be able to permanently change your morning habits. A healthy breakfast doesn’t always have to look the same. Whether you prefer sweet or savory breakfasts, your breakfast should be as balanced, wholesome, and energy-rich as possible. The right mix of sufficient protein, complex carbohydrates, fiber, vitamins, and high-quality fats not only ensures a good start to the day but also provides an optimal foundation for a conscious and healthy diet overall. If you choose your ingredients wisely, you can eat your fill at breakfast without cutting calories. If you want to make sure you maintain the right calorie balance throughout the day—that is, eat without gaining weight—you can use our free calorie calculator. It easily calculates your individual calorie needs.

The most important components for a healthy breakfast:

• Adequate Fluids: Unsweetened herbal teas, black or green tea, coffee, lukewarm water possibly with freshly squeezed lemon juice
• Complex Carbohydrates: Oat flakes, whole grain flakes, homemade muesli, whole grain bread or crispbread
• Protein: Low-fat quark or yogurt, eggs, salmon, lean cold cuts, cheese
• Healthy Fats: Nuts, avocado, eggs, peanut, almond, or cashew butter
• Vitamins: Fresh fruit and/or vegetables, homemade smoothies or juices

Consider these components in your morning food choices and you will definitely start your day better. With more energy, a stimulated metabolism, feeling full, and immune to unhealthy snacks in the morning. And my friends, this significantly influences success in losing weight! Because those who leave the house in the morning feeling full will easily pass by tempting bakeries and won’t be tempted by unnecessary snacks at work. You’ll also avoid the dreaded hunger slump until your next bigger meal.

NOTE: Eating a hearty breakfast and losing weight are not mutually exclusive if you choose the right foods and combine your ingredients cleverly. Just keep an eye on your calorie balance throughout the day.

Try these: Our 5 ideas for the perfect fitness breakfast

Now that you know the key components of a healthy breakfast, we want to share our ideas for the perfect fitness breakfast. All recipes focus on a good portion of protein. Protein is important for you because it keeps you full for longer, protects against cravings, and helps you build or maintain muscle during a calorie deficit. The best partner for protein is complex carbohydrates, like those found in whole grain products. Since your body digests and processes them slowly, complex carbs also keep you full for a long time.

1. Protein Muesli

You need:

• 50 g - 100 g various flakes (make sure they are sugar-free!)
• 20 g nuts
• 25 g Protein powder
• 200 ml milk (or milk substitute) or natural yogurt
• Fresh fruit (berries, pear, apple, banana)
• Pinch of cinnamon
  
  

Here's how:

• Combine 50 g - 100 g oats, soy flakes, spelt flakes, rice flakes, whole grain flakes, etc., as you like
• Chop 20 g nuts such as almonds, cashews, hazelnuts, or walnuts
• Add 25 g protein powder, e.g. No Whey or No Whey Pro
• Pour 200 ml of milk (or milk substitute) over your muesli mix or stir in some natural yogurt
• As a final step, add fresh blueberries, raspberries, banana, or a sliced apple
• If desired, sprinkle your protein muesli with a little cinnamon

per serving (50 g flake mix)

Calories: 475 kcal Protein: 40 g Fat: 14 g Carbohydrates: 36 g

2. Warm Chia Porridge

You need:

• 50 g - 100 g soft oats
• 2 tbsp chia seeds
• 200 ml or 500 ml milk (or milk substitute)
• Pinch of cinnamon
• 25 g protein powder as needed
• Fresh fruit

Here's how:

• Cook 50 g - 100 g of soft oats + 2 tbsp chia seeds in 200 ml or 500 ml of milk (or milk substitute)
• Warning: Milk can burn quickly, so keep stirring your porridge constantly
• Add a pinch of cinnamon and, if needed, 25 g of protein powder, e.g. No Whey
• As soon as your porridge is thick, you can take it off the heat and top it with fresh fruit and some SMACKTASTIC JAM.

Our tip: Instead of cinnamon, simply add your favorite SMACKTASTIC FLAV POWDER to sweeten your porridge low-calorie.

per serving (50 g oats)

Calories: 460 kcal Protein: 44 g Fat: 10 g Carbohydrates: 38 g

3. Whole Grain Bread with Cottage Cheese and Avocado

You need:

• 1 - 2 slices of whole grain bread
• 75 g cottage cheese per slice
• Half an avocado per slice
• 1 hard-boiled egg as needed

Here's how:

• Spread 1 - 2 slices of whole grain bread with 75 g of cottage cheese each.
• Slice half a ripe avocado and cover each slice of your whole grain bread with it.
• For an extra portion of protein, you can boil a fresh egg to go with it.
• Now top everything with a pinch of salt and some Smacktastic Savory

per serving (1 finished slice of bread)

Calories: 320 kcal Protein: 15 g Fat: 19 g Carbohydrates: 21 g

 

4. Homemade Low Carb Crunchy Muesli with Yogurt

You need:

• 1 handful of berries
• 40 g mixed nuts such as 10 g almonds, 10 g hazelnuts, 10 g walnuts, and 10 g cashew nuts
• 2 tbsp flaxseeds
• 1 tbsp coconut flakes
• Pumpkin seeds and/or sunflower seeds as needed
• 120 g natural yogurt or low-fat quark
• SMACKTASTIC FLAV POWDER of your choice

Here's how:

• If you want to reduce carbohydrates, our homemade low carb crunchy muesli is the perfect alternative for you.
• The usual cereal flakes are simply replaced by nuts, seeds, and kernels. For this, you can simply chop almonds, walnuts, hazelnuts, cashew nuts, sunflower seeds, pumpkin seeds, and flaxseeds finely or roughly grind them with a hand blender.
• Sweeten the natural yogurt or low-fat quark with your favorite SMACKTASTIC and stir it creamy with some milk (or milk substitute) if needed.
• Now sprinkle your low-carb muesli mix on top and finish everything with a handful of fresh berries.

Calories: 450 kcal Protein: 37 g Fat: 23 g Carbohydrates: 18 g

5. Quick Protein Pancakes

You need:

• 50 g No Whey Pancake Mix powder
• 120 ml water
• 3 g Smacktastic Flav Powder of your choice
• 10 g Smacktastic Jam or No Whey Cream Bio

Here's how:

• Mix the pancake powder with the specified amount of water and about 3 g of Smacktastic Flav Powder into a creamy batter.
• Heat some oil in a non-stick pan, add the prepared mixture, and cook the pancakes on both sides until golden brown.
• Spread ready-made pancakes with Smacktastic Jam or No Whey Cream Bio and enjoy.

Calories: 245 kcal Protein: 29.5 g Fat: 6.6 g Sugar: 1.4 g

Do I have to eat breakfast even if I'm not hungry in the morning?

The theory of a healthy breakfast probably makes sense to you, and who doesn't want an energetic start to the day? But instead of leaving the house awake, alert, and strengthened, you just can't eat anything in the morning or only have time for a coffee (often just on the go)? How can this problem be solved? After reading our article, do you now have to force yourself to eat a bowl of oats every morning just because it seems healthier?

Experts agree on this point: If you don't feel hungry in the morning, you don't necessarily have to eat! When in doubt, it's best to simply listen to your body. To still get energy and nutrients, you can make yourself a fruit or vegetable juice or a delicious smoothie instead of a "solid" breakfast. A perfect combination here is milk (or milk substitute), oats, chia or flax seeds, fruit, and a few nuts. Of course, you can also take your smoothie to work, because by then or during the morning, your hunger will definitely make itself known.

NOTE: If you can’t eat anything solid in the morning, you can prepare a homemade smoothie. It provides sustainable nutrients and stimulates metabolism. The ideal breakfast to take with you.

Okay, but what’s behind the saying: Those who don’t eat breakfast get fat faster?

Studies clearly show that skipping breakfast does not necessarily lead to overcompensation with higher calorie intake at lunch or dinner. Your body doesn’t care when you consume the calories. What matters is the amount of calories. So you don’t need a specific number of meals, but a concrete energy requirement and, ideally, a rough meal routine. Again, the best advice is to follow your own hunger cues. Therefore, breakfast advocates aren’t wrong when they listen to their morning hunger and fuel up properly. What’s important is simply WHAT you eat. Because you can’t lose weight with chocolate rolls or croissants.

NOTE: Everyone eats differently! Since there are night owls and early birds, night people (owls) can’t stomach breakfast in the morning. Passionate early risers (larks), on the other hand, need their breakfast. Both are perfectly fine.

Our conclusion:

Breakfast, like any other meal, is subject to individual eating habits. So the perfect breakfast can look different for everyone; what matters is the right choice of foods, clever combination of ingredients, and the correct amount of calories. A healthy, fitness-appropriate breakfast is based on an optimum of nutrients so that you can start the day well-nourished and energized. Combine enough proteins, complex carbohydrates, fiber, and vitamins. Get creative—healthy breakfast doesn’t always have to look the same! If you want to establish a fitness-friendly breakfast in your daily routine, you have to make a sacrifice: you should get up earlier! This way, you can change your morning routine and have enough time to prepare it. Because a delicious porridge with fruit simply takes longer than a quick coffee or a stop at the bakery.