How to Boost Your Metabolism With Low-Calorie Breakfast Ideas


If you eat dinner two to three hours before bedtime and you sleep for seven to eight hours, by the time you wake up you've been fasting for nine to 11 hours. That's a long time for your body to go without food, and skipping your morning meal can extend that period to extreme proportions. Going without food for that long can slow your metabolism and leave you feeling fatigued and foggy. Get your day off to a good start with a nutritious breakfast that won't break the calorie bank.

How Breakfast Helps Metabolism
Your body is hard-wired to react to food scarcity by slowing your metabolism and holding on to fat stores. When you go long periods without food, your body may kick into starvation mode. If your goal is weight loss, you may think that skipping meals is an effective way to reduce your calorie intake, but it may end up stalling your weight-loss efforts. Breaking your fast every morning helps rev up your metabolism; eating regularly throughout the day keeps it going.

Egg Breakfast
Eggs are easy to prepare and low in calories and fat when you use mostly the whites. They're also high in protein, which can give a slight boost to your metabolism and make you feel more satisfied after your meal. Whip up an omelet with one whole large egg and two large egg whites using a calorie-free cooking spray. Add a cup of raw spinach and 1/2 ounce of Swiss cheese for a filling breakfast with 167 calories and 9 grams of fat. Alternatively, poach your eggs and serve them atop a bed of sauteed spinach on a piece of whole-wheat toast, which adds another 75 calories.

Whole-Grain Goodness
Whole grains are full of fiber, the indigestible part of plant foods. Fiber improves your digestion, however, by helping waste move through your digestive tract, and it also helps provide bulk to your meals. Eating more fiber is associated with a lower body weight. Oats are a rich source of fiber, with 8 grams per 1/2 cup. Use skim milk or unsweetened almond milk to make your oats and top them with 1/2 ounce of almonds and 1/2 cup of fresh raspberries for a breakfast with a little over 300 calories and 10 grams of fat. Whole-grain toast spread with nut butter is another idea, great for when you're in a hurry. One slice of toast topped with 1 tablespoon of almond butter has 174 calories and 10 grams of fat.

Breakfasts On the Go
If you're always in a rush in the morning, you can whip up a low-calorie, metabolism-boosting smoothie in five minutes and take it with you in the car or on the bus. Start with a liquid base such as skim milk or unsweetened plant milk. Add a source of protein, such as silken tofu or whey protein powder. Then add some fruit for sweetness. You can also add chia seeds or ground flax for healthy fats and fiber. A serving of matcha green tea powder adds a clean, grassy flavor, metabolism-boosting caffeine and phytochemicals called catechins. A smoothie made with 1/2 cup of skim milk, one scoop of protein powder, 1/2 cup of blueberries, 1 tablespoon of chia seeds and a scoop of matcha green tea powder has 250 calories and 4 grams of fat.