Breakfast: The most important meal of the day… Or is it?
Popular opinion would suggest that it is. You want to be energized, you want to have your metabolism going and you want to be ready to take on the world. But what if I told you that breakfast could be both THE MOST important meal of the day, as well as THE LEAST?
Let me explain…
When we wake up in the morning, we wake up in a lipolytic state. This means that (barring us only getting a few hours of sleep and downing some pizza right before bed), we’ve switched out of a state of glucosis, or the burning of carbohydrate as fuel, and instead, our bodies are burning our fat stores for energy. This makes the morning prime time to do one of two things:
1) Stay in this lipolytic state and continue the fat burning all day long, or
2) Enter a state of glucosis by ingesting a high-sugar, high-grain breakfast, and thus, take ourselves out of our fat-burning state.
You know who you are if you enter glucosis every morning: Cereal for breakfast? Toast? Yogurt with fruit? Don’t get me wrong, you probably feel awesome after that! But what are you really doing to your body and to your weight loss goals by eating those foods first thing in the morning? You’re entering a state of glucosis, immediately stopping your fat burning and actually turning on a cycle called The Insulin Resistance Cycle.
In the short-term, you’ll become tired, and probably hit a wall mid-morning. Most people break through this wall via the use of either caffeine, or, as luck would have it, more high-sugar, high-grain foods!
Ever wonder why so many people feel the need to eat every few hours? It’s not usually their metabolism as they’d like to think– It’s their addiction to the non-nutritious foods they’re breaking their fast with that’s causing this constant state of hunger.
In the long-term, the Insulin Resistance Cycle can lead to two debilitating and preventable health conditions:
1) The accumulation of visceral fat, which leads to being either overweight or obese, and
2) Type-2 Diabetes, the medical term for insulin resistance, which can open the flood gates to a myriad of health issues! Fortunately, both of these conditions can be reversed. How? Merely by the types of foods you start your day with!
So what is a good weight loss breakfast?
For starters, we do not want to ingest copious amounts of carbohydrate first thing in the morning. Instead, we want to ingest a high-fat, moderate-protein breakfast. Some examples of these types of breakfast foods include: eggs, bacon, sausage, avocado, nuts and seeds. You maybe wondering if this high fat content is detrimental to both your weight and to your health. The simple answer: Not at all.
Earlier this year, a convincing study came out showing that high-fat, low-carb diets were much more effective for weight loss than the traditional high-carb, low-fat diets we’ve been forced to ingest over the past half-century.
Additionally, ketogenic diets (another name for the method of eating I’m recommending you following in the morning) have been prescribed to patients suffering from diabetes, heart disease and various forms of cancer, and all with some pretty convincing success. The high-fat, low-carb diets on regulating any of these? Yeah, not so much…
Getting back to my original point, breakfast can also be THE LEAST important meal of the day.
There are those folks out there who practice IF, or Intermittent Fasting. To sum it up, they fast most days for 16 hours, allowing only an eight hour window to eat (usually between noon and 8 PM). Intermittent Fasting has also been shown to have numerous health benefits, as we’re not too far removed from our hunter-gatherer ancestors from an evolutionary perspective.
Think about our ancestors’ lives for a second: During the days (in most patriarchal societies, anyway), the men went out to hunt, while the women gathered the crops. Any sustenance during the day would be via seasonal vegetation (if there was any) prior to the slaughtering and preparation of the game they caught (if any games was caught, at all).
Our bodies are meant to be in a fasted state, which is why so many people practice this method. And the best part? They don’t suffer with metabolic issues like you might think! In fact, the smaller eating window may be a blessing for their metabolisms.
All in all a weight loss breakfast is a high-fat, moderate-protein breakfast. Embrace it!
You’ll feel fuller longer and you won’t need to reach for that third cup of coffee before noon. However, if you’re not hungry for breakfast, there’s a simple solution for that too: Don’t eat if you are not hungry!
Until next time… weight loss breakfast weight loss breakfast
Connect here with WatchFit Expert Peter Weintraub