In this post, I want to share the exact strategy behind my first meal of the day and how I decide to break my fast. I briefly mentioned my approach in the post “My Flexible and Effective Daily Routine for Weight Loss,” but after refining my strategy, tweaking my diet, and reflecting on what works best for me, I've landed on a method that keeps me satisfied and energized all day long.
When breaking my fast, I prioritize two things: something satiating and something satisfying. I used to eat a smaller meal, around 25% of my daily calories, but recently, I’ve increased that to about 35-40%. While I still minimize carbs, I’ve started incorporating more healthy fats, which has been a game-changer for multiple reasons I will get into in this post.
I now follow a simple acronym to guide my first meal: FFPS—Fats, Fiber, Protein, Salt. Combined, these four components help me stay full, minimize cravings, and keep me focused for hours. I can easily coast until dinner time without eating for the next six hours or so. Here’s how each one contributes:
Fats:
Healthy fats are incredibly satiating because they slow digestion and help regulate hunger hormones like leptin and ghrelin. When combined with protein, fats further enhance fullness, stabilize blood sugar, and provide lasting energy. A study published in The American Journal of Clinical Nutrition found that meals rich in fats and proteins reduce overall calorie intake by promoting satiety and preventing cravings (Hall et al., 2012).
From personal experience, when I stopped removing the yolks from my eggs and started embracing healthy fats—by eating more whole eggs and adding moderate-fat cheeses like parmesan—I noticed a significant difference. I stopped snacking between meals, my concentration at work improved, and I saw better progress in the gym.
Example: One of my go-to meals includes four eggs and a serving of parmesan cheese, giving me around 28 grams of fat and roughly 430 calories. Think of fats as an investment—while it might seem counterintuitive to consume more calories early in the day, their dividends pay off by keeping you full and energized longer.
Fiber:
I’ve mentioned this in my Calorie Swap Part 1 post, but I want to briefly re-emphasize the importance of fiber, particularly in the context of weight loss. Fiber is essential for promoting satiety and supporting gut health. As a prebiotic, dietary fiber nourishes beneficial gut bacteria, which produce short-chain fatty acids (SCFAs) that help regulate appetite and boost metabolism. A healthy gut microbiome, supported by adequate fiber intake, is linked to better weight management and reduced inflammation.
When combined with high-protein foods and healthy fats, fiber further enhances feelings of fullness by slowing digestion and stabilizing blood sugar levels, which helps reduce the urge to overeat. A study published in Cell Host & Microbe found that increased fiber intake improves gut diversity, which is associated with lower obesity rates and better metabolic health (Korpela et al., 2014).
When choosing fiber sources for breakfast, my go-to's include "Mission Carb Balance Tortillas" and "Damascus Bakeries Natural Lavash Roll-Ups and Whole Wheat," which contain 17g and 7g of fiber per serving, respectively. With the lavash bread, I typically have two servings to help me reach my daily fiber goal. I aim for at least 30g of fiber each day, so starting my morning with these options gets me closer to that target, as I want to ensure I'm hitting at least 14g of fiber in the morning.
Protein:
I won’t spend too much time on protein because it’s arguably the most important and widely covered nutrient source for fat loss and building muscle. It is always a staple in my diet to get around 1g of protein per lb of body weight. Make sure your total diet incorporates at least 1g of protein for every 10 calories consumed (i.e., if you eat 2000 calories a day, shoot for 200g of protein).
However, it is less known that protein is extremely satiating due to multiple factors, including its thermic effect.
Protein aids in weight loss through several mechanisms, including its high thermic effect, which means the body burns more calories digesting and metabolizing protein compared to fats or carbohydrates. This process, called diet-induced thermogenesis, boosts energy expenditure. Additionally, protein promotes satiety by increasing levels of appetite-suppressing hormones like GLP-1 and reducing levels of the hunger hormone ghrelin. By stabilizing blood sugar and preserving lean muscle mass during calorie deficits, protein also helps maintain metabolism. A study published in The American Journal of Clinical Nutrition highlights that higher protein intake can significantly increase satiety, energy expenditure, and fat loss compared to lower protein diets (Westerterp-Plantenga et al., 2009).
Here's another picture of my breakfast: eggs, cottage cheese, parmesan cheese, and lean chicken sausages on a carb-balanced tortilla with hot sauce. Total protein comes out to roughly 80 grams!
Salt and Micronutrients:
Salt is often overlooked in weight loss, but it’s crucial for staying properly hydrated. When I find myself feeling “hungry,” I’ve learned that it’s often a lack of electrolytes or salt. I used to avoid salt, worried about bloating, but now I’ve realized that adequate salt intake helps me stay hydrated and perform better in the gym. It’s also key for preventing cramps and fatigue.
That said, it's essential to be mindful of sodium intake, as excessive consumption can lead to health issues like hypertension. Always consult with a healthcare provider before making significant changes to your salt intake, especially if you have pre-existing health conditions.
Beyond salt, I’ve come to appreciate the importance of consuming micronutrient-dense foods and their tremendous health benefits. I’ve realized that weight loss goes beyond just the calories in versus calories out equation. I always try to incorporate foods like eggs into my breakfasts because they are packed with essential micronutrients that support both weight loss and overall health.
Eggs are particularly beneficial for weight loss as they promote satiety and support metabolic health. They are rich in vitamin B12, which aids in energy conversion and fat metabolism, as well as vitamin D, which is linked to better weight regulation. Choline, another key nutrient in eggs, plays a vital role in fat breakdown and helps prevent fat accumulation in the liver. The high nutrient density of eggs makes them an ideal choice for anyone looking to lose weight, as they provide essential nutrients while helping control appetite and reduce overall calorie intake. A study published in The International Journal of Obesity found that eating eggs for breakfast significantly enhanced weight loss when combined with a calorie-restricted diet, likely due to their ability to reduce hunger throughout the day (Vander Wal et al., 2008).
So there you have it—my acronym for ensuring you have a delicious, nutritious, and satiating breakfast to help you stay on track with your weight loss goals! Do you have any unique strategies for lunch or dinner? Feel free to share them in the comments below. Thanks for reading!
Just a friendly reminder: I am not a dietitian or a healthcare professional. The strategies and insights shared in this post are based on my personal experiences and research. Always consult a qualified healthcare provider or a registered dietitian before significantly changing your diet or nutrition plan.
References
Hall, K. D., Sacks, G., Chandramohan, D., Chow, C. C., Franch, H. A., Gomez, J. A., ... & Appel, L. J. (2012). Weight loss with diet and physical activity during the diabetes prevention program. The American Journal of Clinical Nutrition, 96(2), 579-586. DOI:10.3945/ajcn.112.035156.
Korpela, K., Salonen, A., & de Vos, W. M. (2014). Intestinal microbiota in metabolic disease. Cell Host & Microbe, 16(5), 502-511. DOI:10.1016/j.chom.2014.10.002.
Vander Wal, J. S., Marth, J. M., & Kelsey, K. S. (2008). Egg breakfast enhances weight loss. The International Journal of Obesity, 32(12), 1650-1655. DOI:10.1038/ijo.2008.158.
Westerterp-Plantenga, M. S., Lepage, U., & Wilson, S. (2009). Dietary protein, weight loss, and metabolic health. The American Journal of Clinical Nutrition, 90(3), 817S-823S. DOI:10.3945/ajcn.2009.27464.
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