In my case is not eating at all. I started doing intermittent fasting every morning. But if I would choose one healthy fats like coconut oil.
The answer is too boring for me, sorry. I am professional in medicine and nutrition, I have a depression and don’t have energy to write obvious things
Plant-based protein is best to avoid saturated fat that causes clogged arteries. A tofu scramble is the best mixed with a bunch of veggies. I aim for a colorful plate. Whole food carbs are better than processed carbs. (Everything has macro nutrients aka carbs,fat, protein.) A little fruit is amazing in the morning. I make a plant-based yogurt with my Instapot and once that’s made I just eat it with a little bit of mango and mixed berries and add a little sprouted grain cereal like Ezekiel and add flax, chia and hemp seeds for omega-3s & 6s. Keeps me going for hours. If you’re trying to increase protein bc you’re maybe trying to build muscle, I highly recommend a plant-based protein powder. Mix in a blender with a bunch of kale and ice and it’s a real healthy dessert or breakfast or post workout meal. Paleo is a fad, but eating what makes you feel good over the course of years whilst avoiding inflammatory diseases is where it’s at. Best of luck on your journey.
You don’t substitute carbs or protein for anything... You eat them all in the proper proportions. Carbs should make up 55% of your total diet. There are good and bad carbs. Avoid processed foods, make things from scratch. Protein should make up no more than 20% of your diet even for professional athletes. Again there is good and bad, eat mostly lean protein. Finally healthy unsaturated fats should make up 25% of your diet. Yes fat is important and necessary for a healthy diet
Low carb options like vegetables and salads can help. Another option is to eat keto type of recipes for bread based on alternative flours.
Healthy fats are a good way to stay full longer. I like a poached egg on top of avocado with a bit of salsa for a carb free breakfast.
High fiber foods are also a good bet. Things like edamame and chia seeds are great examples. Both have some carbs, but at least half of those carbs are fiber, which will keep you feeling full until lunch.
I love starting my day with different food so depending on my mood. Eggs are great for protein and I usually have a few Garda boiled ones for my kids and I in a pinch. Some days I am simply not in the mood for eggs. A nice change is a “breakfast parfait bar “ I have organic kefir or yogurt, frozen berries, quick cook oats and seasonal fruit. I mix whatever I am in the mood for. :-)
If you go full-frontal keto, fats can provide 60% of calories, altho not everyone agrees. "Good fats" could include veggies & fish like salmon, mackeral, tuna, & sardines. Avacado on whole wheat or full grain toast works unless you are full-bore keto. Combine w hard cheese & salmon & you have a tasty start. Peanut butter (organic or natural) is good. Hummus w whole grain pita or Naan works. Bon appetite!
Why do you want to replace carbs. Fruits and veggies are carbs and are great breakfast foods. Recommend eating high protein and fruits/veggies. Like eggs and bananas/strawberries.
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
