STOP eating 'breakfast' for breakfast
Breakfast is the most important meal of the day, so it's important you get it right!
Most people have become conditioned to associate breakfast with something like cereal, milk, yoghurt, eggs or something similar. But this isn't always the best way to get results.
- Breakfast cereals are often layered with sugar.
- Yoghurt can be low-fat, also high sugar.
- Milk can also be low-fat. More sugar again.
So you see, the idea of having a standard, typical breakfast of cereal, milk, toast and/or a juice isn't really that great for you!
But because we have been accustomed and standardised into a breakfast, lunch, dinner model of eating it has left our health to decline.
- Too many carbohydrates. Too much sugar.
- Not enough protein. Not enough nutrients.
Well, what's the alternative?, you're thinking.
My response is simple.
"Eat a lunch, or dinner meal for breakfast"
"But it's not lunch/dinner time".
Your stomach doesn't know what time it is. It doesn't have a watch, telling you it's 'breakfast time'.
The stomach recognises nutrients in the form of proteins, carbohydrates and fats, once they get digested and broken down. That's it.
But I understand that we don't eat nutrients, we eat real food.
Below are a few ways to improve and super-charge your sub-par breakfast and turn it into something that resembles a healthy meal;
Include a protein source
- Have foods containing fibre
- Some kind of fat source
- Zero/Minimal added sugars
- The protein will help you to maintain, build and repair new muscle tissue.
- The fibre will help keep you fuller, longer.
- Fats will aid in brain function and also satiety.
- Removing added sugars will keep your energy levels more stable and prevent sugar crashes.
Some options to include are things like eggs, steak, tofu, chicken (yes, for breakfast), oats, a protein supplement or even fish (if you can tolerate it).
The notion that breakfast needs to be a specific type of food doesn't make sense from a results point of view.
Tip: If you're not sure what to eat, then have your left-overs from yesterday. There is no rule saying you can't eat a protein-filled steak and veg for brekkie.
I would actually encourage that!
If you're still with me, you can see what I'm getting at.
In Western diets there is an over-consumption of carbohydrates, sugars and sweets. Couple that with an under-consumption of fruits, vegetables and protein.
It is up to you to decide which changes you can implement and what foods you like, to build yourself a solid, nutrient-dense 'breakfast' meal.
For those of you who can tolerate eating the same foods day in, day out, consider that a bonus. As you will be able to organise a few 'go-to meals ' which fit in with your goals and just cycle through them each week.
For anyone who feels like they need a little more variety, then I would advise you to pick a few different food styles and rotate through them at your own discretion. Below are a few options to think about;
- Egg-based meal (Frittata, omelette, quiche)
- Meat and veg (Steak and veg, roast chicken with roast veg)
- Casserole/ Stew/ Soup
- Liquid nutrition (Shakes)
This does require some planning and preparation on your end to ensure the meals and selections you want to consume are ready for when you want/need them.
Personally, I recommend that you take the 'Sunday Ritual', or 'Morning Ritual' approach. This is explained here in the video;
That's it for today, guys and girls!
Now it's up to you to establish how many meals/snacks you need to function and still reach your goals.
Once that is established, try to organise the meals and snacks, containing protein, carbs and some fats in each.
Until next time,
Eat your protein.
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