Intermittent fasting is not for you. Fine. You are eating your breakfast no matter what I say, for whatever reason. FINE. Let’s at least make sure your breakfast is not sabotaging your day. Depending on what you eat, you can set yourself up to be a fat storing, unproductive, moody person.
What you should eat. If I were to eat breakfast, I would avoid carb-loaded foods altogether. This means no bread, cereal, oats, or anything that has little real nutrition to offer. So, what should you eat? A breakfast high in fat & protein. Eggs, bacon, sausage, avocado, nuts, etc. These foods will satiate you & provide your body with REAL nutrition. Most importantly, these foods will not spike your insulin, & force your body to use fat as fuel. Whereas cereal & other empty carb options will only serve to give you energy. This energy spike will quickly come down, causing you to crave more carbohydrate rich foods, like those doughnuts at the office. We must stop thinking of weight gain & fat loss in terms of calories in & calories out. We must think of it in terms of hormones.
Save carbs for night time. I personally have found that limiting my carbohydrate intake until evening time works best for my overall health & well-being. This is because you want your insulin to spike at the end of the day. At this time you are resting, digesting & rebuilding. This will also help you fall asleep. When saving that insulin spike to the end of the day, the cells of the body will be more sensitive & reactive to insulin.
Carbs are not the enemy. Carbohydrates are not the devil. You just have to know when to time your consumption of them. You want to force your body into a fat-utilizing state throughout your day. This way, during your sleeping hours, your body will prove much more efficient at partitioning nutrients & energy to restoring & rebuilding your body.
AGAIN. You do not want to spike your insulin in the beginning of the day or even middle of the day because this will lead to energy spikes & dumps, disturbances in mood, & promotion of fat storage; not to mention, these spikes will influence your decision making & those sweets in your pantry will be all the more difficult to avoid at night.