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The reason you shouldn’t drink fruit juice is mostly because of the sugar content. Even if it’s freshly squeezed or pressed fruit juice, the natural sugar content can be enormous. You need energy in the morning, not a “sugar crash” caused by falling blood sugar. If you want orange juice, don’t squeeze more than one orange. Preferably, drink a glass of water and eat the orange, fiber and all. If you really want to improve your health and daily performance, cut out sugar altogether.

Cereals

Cereals are made from grains like wheat, corn and oats, and generally speaking, grains are really not very good for you, any time of the day. Apart from the fact that they are carbohydrates, and many are genetically modified, most grains contain gluten that can be addictive, and can lead to hunger cravings. It’s all got to do with glutemorphins that trigger receptors in your brain, just like some drugs (including heroin) do. The other thing about cereals is that many contain added sugar – some are even sugar-coated, appealing to children’s tastes. Rather opt for nuts and seeds.

Toast with Jam or Sweet Marmalade

Toast with jam should be avoided because it is pure carbohydrate. If you’re going to eat toast, top it with protein, in the form of an egg, with or without bacon, sausage or another non-processed meat. Many people find that a good solid breakfast of egg and bacon gives them the energy they need to start the day. If on a high fat, low (or no) carb diet, there are breads that can be substituted for grain breads (and toast), particularly those made using coconut or almond flour.

Donuts and Danish

So bread is bad – especially white bread that is made with refined flour. But pastries and things like donuts are even worse. Not only are they made with white flour, they are also packed full of sugar, which is likely to result in a rapid rise in blood sugar. The problem is that this usually causes hunger pangs, apart from which too much sugar in the diet is a common cause of obesity, and can also lead to diabetes.

Breakfast Bars

Whatever job it is that you do, chances are there are days when you are forced to eat breakfast on the run (or skip it altogether). If this is the case, don’t be tempted to grab a breakfast bar or three, unless you have made them yourself and left out the harmful, weight-adding sugar content (see #10) that most commercial breakfast bars contain. If a granola or breakfast bar is an option, then you’re clearly not on a low carbohydrate diet, so rather grab a couple of slices of whole-grain bread and eat this with peanut butter (sugar-free of course).