Breakfast help

What cereal? More fiber first thing in the morning, more full you'll feel.

Oatmeal is more filling that cereal IMO and keeps me full longer. I've been eating half a cup (dry measure) of oatmeal, 2 hard boiled egg whites and a banana for breakfast. 271 calories and its pretty filling.

I eat my green monster.

4 oz plain greek yogurt
1 cup unsweetened almond milk
1 cup strawberries
1 banana
2 cups baby spinach leaves
6-7 cubes of ice

Blended into a smoothie. Makes 2 servings at 170 cals each. Me and my fiancee drink it every morning. I drank mine 2 1/2 hours ago then went on a 25 minute trail run and I am still satisfied.

Does anyone have any suggestions of low calorie and filling things I can have for breakfast? I've been eating a bowl of cereal and it seems like an hour or so later, I'm really hungry. I know you are supposed to eat every 2-3 hours, but not every hour

First, I find oatmeal to be quite filling, and the calorie content is approximate to a bowl of cereal so this might be one substitution you could make without much change to your calorie intake.

Regarding the part that I bolded: You don't need to worry, at all, about the frequency at which you eat unless it causes you to feel better or make different choices. Some people actually prefer eating less frequently (when I'm cutting I prefer eating only a couple of huge meals).

People were (some still are) under the assumption that frequent eating boosts your metabolism. It doesn't, at all. I'm mentioning this to encourage you to just focus on your total daily needs for calories and macronutrients -- you may find this quite freeing and less restrictive.

Thanks for the info! I was one of the ones under the impression that eating more frequently was beneficial in weight loss.

If it makes you feel better, or makes you full most of the time so it then causes you to eat less, then it will be beneficial. But, these are personal preference reasons and not metabolic, and that's a very key difference.

You can literally eat all your calories in 1 big-*kitten* meal every day and provided that it doesn't cause you to cheat and then go over your calories, you'll lose weight just fine. You really should experiment to some degree with this as you might find that larger meals spaced further apart actually keep you more satisfied since during the feed times you're getting a more appreciable amount of food.

EDIT: Also, ghrelin is one major hunger signaling hormone and I recall reading that it adapts somewhat to behaviors. This is one reason why things like intermittent fasting can be so awesome for some people. You adjust to the not-eating part of the program and the hunger signals go away or at least diminish.

I eat my green monster.

4 oz plain greek yogurt
1 cup unsweetened almond milk
1 cup strawberries
1 banana
2 cups baby spinach leaves
6-7 cubes of ice

Blended into a smoothie. Makes 2 servings at 170 cals each. Me and my fiancee drink it every morning. I drank mine 2 1/2 hours ago then went on a 25 minute trail run and I am still satisfied.

I eat my green monster.

4 oz plain greek yogurt
1 cup unsweetened almond milk
1 cup strawberries
1 banana
2 cups baby spinach leaves
6-7 cubes of ice

Blended into a smoothie. Makes 2 servings at 170 cals each. Me and my fiancee drink it every morning. I drank mine 2 1/2 hours ago then went on a 25 minute trail run and I am still satisfied.





This sounds good, think I will give this one a try. Thanks!

I generally like to have a small but nutritional breakfast, an economized lunch and then most of my calories for dinner and post dinner snacking. I know I crave at night so want to budget for that. By bedtime I try to meet all my goals but it's back loaded.

I've been concerned this isn't a good approach. From what you're saying it's OK?

Absolutely, provided your total intake is appropriate.