"You have no idea how crazy my morning can be," someone recently wrote me. "With three kids, a husband who constantly loses his keys, plus some other minor catastrophe, I have absolutely no time to eat anything healthy."
She was referring to several studies I mention that show a protein-rich breakfast keeps you full, focused, and burning fat all morning.
Trust me, I get the time crunch. Juggling two businesses with two teenage sons leaves me little time for a leisurely wild-caught salmon and barnyard eggs breakfast. But I know just how a crucial nutrient-rich meal becomes to feel focused and fabulous no matter what morning throws at me.
That's why I always make my first meal a protein shake, which becomes the fastest, most effortless healthy breakfast in the world. Even if you’re on the go, stuck at a weekend business conference, or stranded at your office, you can whip a protein shake up to balance your blood sugar and give you steady, sustained energy for hours.
I've had clients do nothing else than have a protein shake to attain (and maintain) fast, lasting fat loss. Here are five reasons you should always make breakfast a protein shake.
1. Convenience. Manufacturers know reaching for a box of cereal with skim milk takes minimal effort. They also know among the franticness of looking for your keys and getting kids ready for school, you’re most likely to take the path of least resistance at breakfast. A protein shake offers you the same convenience without cereal’s high sugar impact, which only leaves you crashing and cranky a few hours later.
2. Lasting energy. That low-fat (read: high-sugar impact) muffin and latte raises your blood sugar levels, setting you up for a 10:30 a.m. crash that leaves you running for the nearest bagel cart. A protein shake, on the other hand, gives you sustained energy for hours. That means no late-morning donut cravings and no snapping at your coworkers once your blood sugar levels crash.
3. Affordability. Tally up how much you spend on high-sugar impact breakfast biscuits, muffins, or whatever else counts for breakfast. Surprised? A protein shake provides a cost-effective alternative. Better yet, consider how much cash a protein shake will save you on your next vacation. (Really, $18 for room-service eggs and coffee!?) For less than you'd pay for a designer coffee, you get a low-sugar impact, protein-rich breakfast.
4. Fast. You know that time excuse for not having breakfast? It doesn’t work with a protein shake. In about the time it takes to pour cereal and milk, you can toss all your ingredients in a blender for a filling, delicious breakfast.
5. Healthy. Sure, they’re convenient and offer a little protein and nutrients, but those so-called healthy breakfast bars and canned shakes come loaded with sugar, artificial sweeteners and flavors, and other things that don’t constitute a smart breakfast. You can custom-load a protein shake with good fat, fiber, antioxidants, and high-quality protein that boosts your metabolism and helps burn fat. One study found protein shakes “can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.”
Below you'll find my basic shake recipe. What to look for in a protein powder? Check out these criteria.
In my upcoming JJ Virgin's Sugar Impact Diet Cookbook: 150 Low-Sugar Recipes to Help You Lose Up to 10 Pounds in Just 2 Weeks (available May 26 on Amazon; preorder yours now!), you'll find lots more fabulous, delicious, low-sugar impact shake recipes for fast, lasting fat loss.
Sugar Impact Shake
(Makes 1 serving. Blend all ingredients until consistently smooth.)
So if what's for breakfast? is your day's first big stressor, make it easy on yourself with a shake. What do you opt for in the morning to stay full and focused all morning? Share yours below or on my Facebook page.
© 2015 JJ Virgin & Associates, Inc.