1

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Paleo Breakfasts Not Sustaining

Answered on September 12, 2014
Created September 16, 2012 at 1:16 AM

I have been eating paleo for about a week now, and am really struggling with finding a breakfast that won't force me to snack throughout the early morning (I used to be a porridge girl). I also want something that is easy and almost instant to prepare. If I have some fruit nuts and chia seeds (fairly easy to prepare) I find that within the next hour I am reaching for the almonds (which I don't want to eat too much of because of the high calories). I also find that my calorie count per meal is significantly greater on paleo and I feel that this may decrease my rate of weight loss. Has anyone experienced anything like this? Any suggestions?

54f75fb54778cfa947990bec1175307a

(665)

on September 17, 2012
at 08:27 AM

"fruit nuts and chia seeds" ?! get some eggs and bacon and stop winging.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 04:08 PM

Yes, thanks Jamie! You can have some of my sardines, too!

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 16, 2012
at 01:12 PM

Allow me to repeat...."Well assuming that your metabolism is in good functioning order."....as to the concerns about women, there really is no "good" evidence against it. Of course its quite a YMMV situation, but I would hate for women in general to think they could not benefit due to one or two poor studies on the subject.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 16, 2012
at 12:37 PM

On Jamie's point, egg casserole can be microwaved and not taste terrible... So can leftovers from last night. Also check out these threads -- http://paleohacks.com/questions/10566/quick-paleo-meals-excluding-snacks#axzz26dTKjV6X ; http://paleohacks.com/questions/27182/quick-meals-that-can-be-transported#axzz26dTKjV6X

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 12:29 PM

I strongly recommend you do a little more reading on whatever conventional "wisdom" has sold you on, and the paleo diet in general.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 12:27 PM

FYI, the same epidemology (read dumb statistics), that is used to associate saturated fat with heart disease, the chinese have used to link wheat with heart disease (and obesity) - google the china study if your curious. If you beleive that nonsense (epidemology), a bowl of cereal, or some toast, is as much a proven "heart disease on a plate" as a load of fat. Of course your wiser not to beleive in association of guilt by statistics, especially given what I pointed out above. If the theory were true, the low fat fad would have lowered incidence of heart disease, instead of increased it...

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 12:19 PM

^ Then why is has heart disease increased, while fat consumption has decreased, over the last 30 years?

Af939911afa817f79a4625d4f503c735

(552)

on September 16, 2012
at 12:02 PM

Fasting can be a bad thing for women, and it's not something I would recommend to a "beginner".

Af939911afa817f79a4625d4f503c735

(552)

on September 16, 2012
at 12:01 PM

This works for me as well - usually 4 eggs cooked in coconut oil or grass-fed butter, with some veggies mixed in (asparagus, squash, or broccolini for me). Oh, and coffee with coconut milk. Tasty and filling!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 11:59 AM

I honestly think the best bet for you, if you want _ultra_ quick, is to have something pre-prepared in a big batch cook, that you stuff in the microwave.

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 11:56 AM

Itd probably take you more than one week to adjust to a new diet, for one youll still be having carb cravings. I wouldnt eat nuts every day for breakfast. The occasional nut cereal is fine, but nuts are too high calorie for every day. Try an omelette instead, or just re-heat some leftovers (intentionall leave/make some). I like homemade paleo stew for breakfast, or nut cereal, or pumpkin soup and cheese, or bacon and eggs, or bacon, tomato and chicken - but then I rarely get very hungry before dinner. What about just trying something else for breakfast? (Maybe buy a few less nuts?)

D075c150c391d2236f5018a4decd0283

on September 16, 2012
at 06:10 AM

to me avocado stuffed with bacon or sausage sounds like heard disease on a plate...

05de181d71c1df6304a03566fe821d4b

(795)

on September 16, 2012
at 05:36 AM

excellent article, thanks Luckie!

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 05:03 AM

Agreed on the chia seeds. They're not a bad thing to eat if you really enjoy them, but they aren't a "superfood" for the reasons you mentioned. http://www.marksdailyapple.com/is-it-primal-chia-seeds-black-rice-refined-avocado-oil-and-other-foods-scrutinized/#axzz26awxGMhZ

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 03:13 AM

I would share my sardines with you! :)

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 16, 2012
at 02:38 AM

Gotta love this girl....eating good fat and a healthy love of sardines!

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 02:07 AM

Bread? No. This is Paleohacks.

78972387772c994caa78513a83978437

(2290)

on September 16, 2012
at 01:20 AM

You will be asked what you usually eat each day since you've started paleo, so you may want to edit your post to add your meals. :)

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11 Answers

3
6120c989fd5b69f42a0834b69b87955b

(24553)

on September 16, 2012
at 02:27 AM

That is breakfast for a bird, you are human, so it would pass for maybe a snack. No wonder you are hungry an hour later.

Eat a good chunk of animal (dinner leftovers) for breakfast and I seriously doubt you'll even think about food again until well into the afternoon.

3
C6f441a3410394366ef567ebe2d55d00

on September 16, 2012
at 01:25 AM

What really works for me is to have a protein/fat rich breakfast. This usually consists of about 4 eggs, some bacon and some veggies (spinach, bell pepper etc.) all cooked in either coconut oil, grass fed butter or duck fat. It seriously only takes about 15min tops. If you're in a serious hurry I would suggest hard boiling some eggs the night before. Hope this helps!

Af939911afa817f79a4625d4f503c735

(552)

on September 16, 2012
at 12:01 PM

This works for me as well - usually 4 eggs cooked in coconut oil or grass-fed butter, with some veggies mixed in (asparagus, squash, or broccolini for me). Oh, and coffee with coconut milk. Tasty and filling!

3
61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 01:24 AM

MOAR FAT! That should help keep you feeling good. For a quick breakfast, maybe try an avocado stuffed with bacon, sausage, or meat leftover from the previous night's dinner. Hardboiled eggs are easy and pretty quick, and you can multi-task while they are cooking. Sardines are also a great option anytime, too. (I love fisherman's eggs but they are not quite as quick as it seems you are looking for.)

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 04:08 PM

Yes, thanks Jamie! You can have some of my sardines, too!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 12:27 PM

FYI, the same epidemology (read dumb statistics), that is used to associate saturated fat with heart disease, the chinese have used to link wheat with heart disease (and obesity) - google the china study if your curious. If you beleive that nonsense (epidemology), a bowl of cereal, or some toast, is as much a proven "heart disease on a plate" as a load of fat. Of course your wiser not to beleive in association of guilt by statistics, especially given what I pointed out above. If the theory were true, the low fat fad would have lowered incidence of heart disease, instead of increased it...

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 03:13 AM

I would share my sardines with you! :)

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 12:29 PM

I strongly recommend you do a little more reading on whatever conventional "wisdom" has sold you on, and the paleo diet in general.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 16, 2012
at 02:38 AM

Gotta love this girl....eating good fat and a healthy love of sardines!

Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on September 16, 2012
at 12:19 PM

^ Then why is has heart disease increased, while fat consumption has decreased, over the last 30 years?

D075c150c391d2236f5018a4decd0283

on September 16, 2012
at 06:10 AM

to me avocado stuffed with bacon or sausage sounds like heard disease on a plate...

2
E8fbc8067e64d0994aa70171601e68fd

(297)

on September 16, 2012
at 06:34 AM

Cortisol and insulin sensivity are highest in the morning, meaning that of all of the meals of the day at which you might eat carbs, breakfast has the highest potential to leave you feeling a sugar crash from the insulin rollercoaster.

The only two good solutions on the paleo diet:

  1. Skip breakfast. No, really. You don't need it, and if you're trying to lose fat (not "weight", but FAT), you will lose a lot more this way. Save your hunger for lunch.
  2. Eat only fat and protein for breakfast (mostly fat), so you don't have to deal with the insulin swings.

If your complaint is that breakfasts aren't "sustaining", the thing you need to realize is that your body is perfectly capable of keeping you sustained on your own fuel -- body fat. Skipping breakfast -- aka delaying the first meal of the day until noon or so -- is the best way of allowing the body to naturally sustain you on a fuel you're interested in burning.

2
3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 16, 2012
at 02:13 AM

Skip breakfast and you will likely be able to make it to lunch without snacking or hunger.....Well assuming that your metabolism is in good functioning order.

Af939911afa817f79a4625d4f503c735

(552)

on September 16, 2012
at 12:02 PM

Fasting can be a bad thing for women, and it's not something I would recommend to a "beginner".

3846a3b61bc9051e4baebdef62e58c52

(18635)

on September 16, 2012
at 01:12 PM

Allow me to repeat...."Well assuming that your metabolism is in good functioning order."....as to the concerns about women, there really is no "good" evidence against it. Of course its quite a YMMV situation, but I would hate for women in general to think they could not benefit due to one or two poor studies on the subject.

2
0e687980cc3aaa0464ecc64b16add194

on September 16, 2012
at 01:52 AM

More protein, more fat!

One thing I found to be helpful at breakfast is training myself to eat "non-breakfast" foods, which increased my options. Tomato soup and meatballs is one of my favorites, but any leftovers will do. (I did find that not eating the moment I step out of bed helped get my stomach used to something heavier in the morning.)

A "clean" sausage (Aidell's, Organic Prairie) plus a couple of hard-boiled eggs and a tablespoon of almond butter (for the fat) would be something easy that would carry you through. More protein, more fat.

The calorie count of a paleo meal can be kind of shocking, especially if you're used to eating in a Weight Watchers world. For me, I have found that though each meal's calorie count is higher, overall I eat fewer calories, because I'm eating less frequently - eating enough protein and fat means I rarely snack. I also have stopped counting calories and just watch carb/fat/protein ratios and carb grams periodically. However, this way of eating is much more intuitive, so I don't need to do that daily - I find I end up in the sweet spots without any effort.

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 16, 2012
at 12:32 PM

It's only your first week. Snack as much as you need while you make the change. Once you become fat adapted, and minimize your cheats, you will not need to rely on snacks.

I am in the middle of trying to add 5 lbs. I have had to set alarms on my phone to remind me to eat!

1
05de181d71c1df6304a03566fe821d4b

on September 16, 2012
at 02:11 AM

I agree more FAT but also less carbs, the sugar spike could make feel hungry and fatigued, umm I'd ditch the chia seeds, when they are digested they get slimy and may affect fat/protein absorption, plus they are full of phytic acid, and the omega 3 it has is in ALA (the parent form) of omega 3, which is not easily converted to the usable EPA/DHA that our bodies need, even at optimal conversion, it converts very little like 4-6% I think.

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 05:03 AM

Agreed on the chia seeds. They're not a bad thing to eat if you really enjoy them, but they aren't a "superfood" for the reasons you mentioned. http://www.marksdailyapple.com/is-it-primal-chia-seeds-black-rice-refined-avocado-oil-and-other-foods-scrutinized/#axzz26awxGMhZ

05de181d71c1df6304a03566fe821d4b

(795)

on September 16, 2012
at 05:36 AM

excellent article, thanks Luckie!

0
E1e798ccd4eed67665652941b9ef7796

(483)

on September 16, 2012
at 11:19 AM

I had this issue when I first went paleo (also a porridge for brekkie eater before). I realized I needed a wodge of protein to keep me full. A breakfast of ground turkey fried up w/ veg (mushrooms, peppers, spinach, onions) and scrambled with a couple of eggs did the trick. Would keep me full for at least 5 hrs.

0
B6114a1980b1481fb18206064f3f4a4f

(3924)

on September 16, 2012
at 02:35 AM

I agree with the more fat/more protein suggestions. One thing you might try if you want a breakfast on the go is Egg Cupcakes. They're basically single serving Paleo egg casseroles cooked in a muffin pan. You pop one in the microwave for 15 seconds and breakfast is done. If you use liners, they travel in the car easily too.

You can find lots of recipes for these on-line. Here's one to start you off from Everyday Paleo:

http://everydaypaleo.com/2010/03/24/egg-cupcakes/

0
Da44476def370e2d06ca0b4b2002591f

(16)

on September 16, 2012
at 01:32 AM

eggs

tinned fish

nori/seaweed [dessicated or not]

scallops/minced lamb and veggies fried on wok [2min really]

coconut butter on crisp bread [1 slice is 6g of carbs]

salads to get full

finish with nuts and 10g of very dark chocolate

hot green tea or fennel to slowly get up and running

61f9349ad28e3c42d1cec58ba4825a7d

(10490)

on September 16, 2012
at 02:07 AM

Bread? No. This is Paleohacks.

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