Eating a big breakfast can help you with weight loss. When you sleep, your body is in a fasted state, meaning that it will break down your own tissue to provide fuel. While this may sound like a good thing, it may in fact cause the breakdown of metabolically active muscle. In addition, high cortisol can cause fat gain and further muscle wasting. At breakfast you can be a little more liberal with your food choices because you have all day to burn it off. Do not get carried away and use this as an excuse to binge on junk foods.
Step 1
Eat breakfast within 30 to 60 minutes of rising each day. If you wait much longer than that, the stress hormone cortisol can start to wreak havoc on your body, not to mention the food cravings that will be waiting just around the bend.
Step 2
Get some quality protein with breakfast. Eggs are a great source of protein, if you can take the cholesterol. If not, simply use the egg whites. Turkey bacon, chicken sausage, cottage cheese or fat-free cream cheese all make great additions to a protein-rich breakfast. As an alternative, keep some whey protein to blend into a smoothie when you do not have time to sit down to breakfast.
Step 3
Have a serving of low-glycemic carbohydrates to sustain your energy for hours to come. Oatmeal, whole-grain toast or fresh fruit are great choices. While it is not recommended on a regular basis, if you must splurge and have a doughnut, now is the time to do it. Carbohydrates are our bodies' primary source of fuel, so you are likely to burn it during the day. However, high-glycemic carbs such as sugars and refined starches cause an insulin spike that can ultimately zap your energy levels and lead to food cravings. Stick with the unrefined low-glycemic carbs to keep energy levels high and achieve your weight-loss goals.
Step 4
Get some healthy fats with breakfast. Polyunsaturated and monounsaturated fats can help to prevent heart disease, and they also can be used by our bodies as energy. Moreover, they stabilize blood sugar to prevent body fat storage. Avocado, nuts and seeds, olive or flaxseed oil or peanut butter can make a delicious addition to your breakfast. Or try spreading coconut oil on your toast for a thermogenic energy boost.
Step 5
Drink a full 12- to 16-oz. glass of water upon waking, then another with breakfast. Since our bodies are deprived of hydration during sleep, it is important to replace fluids as soon as possible. Water allows the body to convert nutrients into energy and burn fat. It is one of the single best things you can focus on to improve your weight-loss results. Coffee and tea can also be a relaxing addition to the morning meal, but it does not count toward your water intake quota.
References
- "Combat the Fat;" Jeff Anderson; 2008
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
Member Comments