3 Fast Breakfasts That Burn Fat and Balance Blood Sugar

nutrition recipe the nutrition project weight loss Oct 08, 2018

Do you know that you the breakfast you eat will either…

Program your body to burn fat all day long, or…

STORE fat all day long!

Yes. This is true and 100% proven by research.

This concept is based on the fact that what you do in the first hour upon waking determines the stability of your blood sugar regulation all day long.

This means that the wrong breakfast causes your blood sugar to be unstable for the rest of the day – and it’s really hard to recover.

This also means that if you eat the right breakfast, you will tell your body to keep blood sugar levels nice and stable all day long!

Even when my days are really full and chaotic, I always start with a breakfast that is perfectly balanced to stabilize my blood sugar and provide the right amount of carbs for my needs.

My approach to eating is based on combining a specific amount of carbohydrates, protein and fat at each meal so that by the end of the day I achieve a breakdown of 50% carbohydrates, 25% protein, and 25% fat. These percentages are based on the total number of calories each day.

This is what I call “eating according to macros” and it can literally change your life.

There are two reasons why my approach is so effective.

  1. Despite what you’ve heard about low carb eating and “keto” style diets, your body truly needs carbs in order to function the best. Therefore, I have found that a diet of 50% carbohydrates works best for women who are strength training.
  2. Tons of research shows that the key to optimal health, vitality and well being is stable blood sugar. It is when your blood sugar rises and falls that you experience a variety of annoying symptoms. We know that a combination of carbs, protein and fat is needed to keep blood sugar stable.

So today I’m bringing you my favorite breakfasts that burn fat and balance blood sugar!

This Week’s Exclusive Content


Oats and Turkey Bacon

¾ cup rolled oats, dry (72 grams if weighing)

½ Tb butter or ghee

1 Tb maple syrup

1 tsp cacao nibs

2 slices turkey bacon

  1. Cook the oats in water
  2. Add the ghee, maple syrup and cacao nibs on top
  3. Enjoy with a side of the turkey bacon!

Protein Shake

In a blender combine:

8 oz of water


3 handfuls of frozen spinach

1/3 cooked sweet potato

1 Tb whole flaxseeds

¾ scoop protein powder

½ Tb olive oil

1 scoop greens powder

Blend and enjoy!

Eggs and Toast

2 eggs, cooked as you like

2 slices Ezekiel sprouted bread

1 cup fresh watermelon

Want to hear even more on this topic? Join me live every Wednesday on Facebook and Instagram and I’ll be talking more in depth and answering your questions. Check out “LIVE with Holly” by clicking HERE.

Stay strong, friend!


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