Breakfast Gone Bad

On our Fatlossity nutrition plan we do allow 1-2 servings of dairy per day as long as the person doesn’t show signs of a dairy sensitivity, bloating, or allergy.

However, I’ve been getting some feedback from people as to exactly how they’ve been eating their yogurt.

And the results haven’t been good…

The biggest issue is that as a culture we’ve turned breakfast into dessert.

breakfastWe eat muffins (cupcakes without the frosting), bagels with jelly or cream cheese, cereal (processed wheat), juice, or dozens of other high glycemic options that only allow you to gain fat around your waist, create inflammation, and cause you to crash a few hours later.

And now it looks like many people have turned a healthier option like Greek or Icelandic yogurt into a dessert food as well.

Don’t use sugary processed fruit syrup! Instead choose healthy berries to add on top.

Here’s what I mean.

PLAIN Greek yogurt has less than 7-8 grams of sugar per serving and about 15-20 grams of protein. This makes it a suitable breakfast option that will leave you feeling more energized and satiated until your healthy mid-morning snack or lunch.

Now here’s where you may “fall off the wagon” and turn a healthy option into a “not so healthy choice.”

When you add these items (in excess) you are cranking up the glycemic index and fat storing potential:

* Fruit
* Fruit syrup
* Flavored yogurt (prepackaged)
* Nuts
* Granola

This looks delicious… but I’m willing to bet it’s a little too high in sugar to be very good for your waistline.

Now I’m not saying you can’t add SOME of these items to your Greek yogurt, but it’s the number of items and quantity where people go wrong. Basically, if you can’t see the white colored Greek yogurt, you have too many toppings on there ; )

Literally, I had a client tell me that one of their favorite magazines recommended adding honey, canned fruit with the juice, granola, and crushed walnuts to their yogurt. At that point, you’re eating more of a yogurt ice cream sundae rather than a healthy breakfast…

So here’s what I recommend as a fair alternative.

If you’re someone that “needs” their yogurt sweetened, then I prefer my clients to use 1 tsp. of raw honey, or add 1/4c-1/2c of berries (like blueberries or raspberries).

Plus, adding spices like cinnamon are not only a nice addition in terms of flavor, but they contain zero calories and also have powerful antioxidant and anti-inflammatory properties. Cinnamon is also one of those spices that helps control blood sugar, so it’s even that much better of a choice to go with!

We’ll keep it at that for today, but I’ll leave you with one last simple tip:

Typically, the more items you add to a dish the less healthy it is for you and the harder it is to digest. Keep it simple, enjoy a food’s natural flavor, and feel good about what you’re doing for your body and your health!

I hope you enjoyed today’s article and if you’re looking for all of the fat loss foods I recommend for losing 5 pounds in less than 7 days and completing re-sculpting your body over the next 12 weeks put my proven weight loss system to the test!


steve-ebook-photo1Stephen Cabral is a world renowned body transformation expert and was voted 2011 “Personal Trainer of the Year.” He is the author of 2 books and has published over 1,200 articles on health, fitness, and nutrition. Stephen and his team train out of their private Boston personal trainer center, Stephen Cabral Studio, and online at