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Eggs & A Cup of Coffee
Eggs are one of the best breakfast options around and they're consumed worldwide as the first meal of the day. Not only are the very in expensive, but they're very easy to bulk up for an entire meal. Eggs are quick and easy to make and you can get as experimental as you'd wish.
Many go for the conventional scrambled or sunny side up because of the little time they take to make and consume, but if you spend just five more minutes you can get a nutrient rich meal that can leave you feeling full for hours. An omelets is the number one way to incorporate many different ingredients into your breakfast, here are a few ways to bulk it up:
Add More Vegetables to Your Omelet
If you're looking to add more fiber, vitamins and minerals to you breakfast, vegetables are the way to do it. Carrots, broccoli, tomatoes and spinach are common ingredients added to your omelet to make it more filling and nutritious.
Add More Protein
This one is for anyone on a steady workout routine, and anyone who isn't. Protein is a key ingredient in your diet and if you're thinking of starting a steady regime, then increasing your protein intake is something necessary. Protein aids in weight loss, can help with gaining muscle mass, and can help you stay fuller for longer, which is why adding more protein to your omelet can help a great deal. Try adding ingredients like mushrooms or quinoa or even a source of animal protein!
Substitute Your Oils
Try substituting butter and vegetable oil to cook your omelet, with coconut oil, mustard oil or olive oil. Vegetable oil and butter contain unnecessary unhealthy fats that your body does not need but if you must use it, try limiting the amount.
Use Healthier Meats and Cheeses
Try to avoid using highly processed cheese in your omelet, options like feta and cottage cheese can be healthy sources of protein and calcium. When going for a meat option, push the bacon bits and red meat aside, go for boiled and shredded chicken or even turkey to bulk up your meal.
Coffee: How should you drink it?
Many people struggle with fully 'waking up' on a morning, you're awake but more or less unaware of the world until you get to the bottom of that first cup of coffee.
Loading up your morning routine with the general cup of coffee and adding milk and sugar may not keep up with your health and fitness goals. You'll find yourself adding a few extra, unwanted calories in that morning pick me up. If you're torn between taking it away completely or adding something that may not taste as good, Ketogenic coffee may be the answer to your prayers.
The rule of a ketogenic diet is pretty simple; you consume less carbs and more healthy fats. So how does this relate to coffee? Well, it's pretty simple; it is a plain black coffee with the additional healthy fats of grass-fed butter and medium-chain triglyceride (MCT) coconut oil. This coffee is known mainly for it's instant energy boosting properties, but doesn't fall short of other health benefits, here are a few:
Promotes weight loss
Ketogenic coffee has a way of suppressing appetite; it's loaded with healthy fats that can keep you fuller for longer. This coffee takes your body into a state of ketosis, meaning that all of the fatty acids are broken into ketone bodies. These ketone bodies are more efficient at fueling your body with energy then glucose. The body will now burn the stores fats in your body due to the absence of glucose.
Grass fed butter
This simple ingredient has more benefits that you may believe, and it makes this cup of coffee creamy and delicious. Grass-fed butter is very high in Omega 3 fatty acids, also containing beta-carotene, antioxidants and a number of vitamins. Helping you to store muscle instead of fat, this tasty ingredient is also high in CLA, which is the fatty acid that promotes this action.
Medium-chain triglyceride coconut oil
MCT, meaning that this type of coconut oil contains medium-chain triglycerides, boosts your metabolic rate and provides quick and easy energy for your body and brain. This type of oil can also be beneficial for the fat burning properties previously discussed. MCT suppresses the action of ghrelin, which is the hormone that makes you feel hungry.
This type of coffee may not be for everyone, but it's definitely worth a try. To make it the instructions are fairly simply, brew you coffee whichever way you usually would, then add 1 tablespoon of grass-fed butter and start with 1 tablespoon of MCT coconut oil. This mixture and the coconut oil, is something your body needs to adjust to. If you start to heavy on the coconut oil, you may end up spending a considerable amount of time in the bathroom after your first cup, so do not go to heavy on the oil.
Take the mixture you now have a put it into a blender and blend until frothy. Be cautious when blending a hot mixture, you would not want to get burnt. Once it's nice and frothed, serve in a mug and enjoy!
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