I am sure you have all heard it before, breakfast is the most important meal of the day, you need to eat when you wake up to get your metabolism going etc etc. What i am going to focus on in this short article is what to eat at breakfast and why? What should you eat first thing in the morning to give you improved mental clarity, increased energy, better apatite control, reduced cravings throughout the day and reduced bodyfat?
Meat and nuts
‘I thought this article was about what is the best option for breakfast, not dinner’
Yes it is, and my answer is meat and nuts.
The meat allows for a slow and steady rise in blood sugar and the healthy source of smart fats from the nuts allow your blood sugar to remain stable for extended periods of time, which is going to reduce cravings for sugar rich foods later in the day and keep energy levels consistent. This is a big problem with the typical breakfast consisting of toast or cerial and some sugar filled fruit juice. Yes those foods will do a good job of getting your blood sugar (glucose) levels up and they will do this very quickly, but not at a stable and sustainable rate and after a period of time your glucose levels will come crashing down and that why so many people have craving for carbohydrate rich foods during the day, because their glucose and insulin levels are up and down like a yo-yo.
Most people are lacking protein in their diet so this is going to help increase protein consumption which will help their performance in the gym and recovery times between workouts. When your muscles are sore after a workout, this is because the muscle fibers have been torn and damaged during your workout. The only thing that is going to help the muscles recover is protein, so ensuring protein intake is ample is important.
Also when you look at the thermic effect of food, this means how many calories it takes for your body to digest the food, it takes 2.5 – 3 times more calories to digest 100g of protein that it does to digest 100g of carbohydrates. So even if you are eating the same calories from a protein rich diet over a carbohydrate rich diet, your body will be burning more calories on the protein rich diet which will lead to improved body composition.
Any type of relatively lean, good quality meat it ideal. Such as turkey, chicken, venison. Fish is also great, cod, haddock, tuna etc.
Nuts should be unsalted, unroasted. Almonds, walnuts, brazil nuts, cashews nuts etc are ideal. A handful of nuts will do.
If you are allergic to nuts i would recommend replacing them with a low glycemic / low fructose fruit.
avocado, blackberries, blueberries, grapefruit, olives, plum, papaya, strawberries, raspberries etc.
Give this a shot and see how you feel. If you are currently having a typical British breakfast of toast or cerial i guarantee that after doing this for a week you will be feeling the benefits. No it’s not seen as the normal thing to do and so many people look at me like i am crazy when i suggest this. But what is more natural for a human being to be doing? Eating some good quality meat and nuts or a bowl of sugar filled artificial air balls for their breakfast?