It’s generally well known that breakfast is the most important meal of the day, and when speaking with new clients for the first time, breakfast is generally neglected.
A typical western breakfast is cereal, oats, maybe eggs, maybe fruit too, but mostly high in carbohydrates and sugar. The problem with this example of a typical western breakfast is that it spikes blood sugar and insulin levels, and it won’t make you feel full for a lengthy period of time. Feeling hungry mid-morning isn’t a good thing; it means you haven’t had an adequate breakfast. People are busy in today’s society, and when they’re hungry mid-morning, it’s normal to reach for a high carbohydrate, high sugar snack to get through to lunch. Another insulin spike occurs. Then lunch is a mix or substantial portion of the meal is carbohydrates like rice or pasta, which is going to incur a sluggish and sleepy feeling.
By not allowing the body to go long stretches without food between meals, you’re teaching your mouth to be a vacuum, and you’re not allowing your body to maximize its fat loss and body composition potential. This is because when long stretches without eating are taken in between meals, growth hormone has been shown to be raised. Good growth hormone levels will allow the body to become lean more easily.
When you over consume sugar, insulin levels are spiked which drives all the glucose out of your bloodstream. This low blood sugar state will provoke you to eat more sugar. You can eat 5g of coconut oil between meals to mitigate sugar cravings.
In this example, it’s clear that by not sorting out breakfast, it can lead to problems with food for each meal. And the cycle repeats each day.
Eating 30-40g of Protein Increases Your Metabolism
One of the reasons to work out in the gym is to raise your metabolism, so why not do it with breakfast too. Just consume the right amount of protein, and you’re good to go. You can try high quality grass fed beef, nuts, eggs, fish, smoothie with protein powder, sardines, slow cooked meats, avocado, are to name a few that would be good options.
Remove Carbohydrates for Breakfast
Most people will do better on a low carbohydrate diet for body composition. Take out all the carbohydrates your having for breakfast, and have them for dinner instead. 0 carbohydrates for breakfast will increase brain function, and you will feel more alert and motivated. When you have carbohydrates for dinner, they will raise serotonin, which makes you feel happy and sleepy, so that you can have a better night’s sleep. There is a correlation between sleep quality and obesity, so by making the change as to when you eat your carbohydrates, you can burn more calories throughout the day, and sleep better at night.
Eating breakfast will set your circadian rhythm
Your Circadian Rhythm is your biological clock, so it’s in your best interest to have it set correctly, so you can sleep properly at night. If you eat breakfast within 30-60min it will help your circadian rhythm ‘get in sync’.
If you’re not eating breakfast
When waking up in the morning, you may not have eating for 7+ hours. Your cortisol levels (stress hormone) is high in the morning, which is a good thing so that you can get out of bed. But you want to lower your cortisol levels after you get up. If you don’t eat breakfast, your body is still worrying about food, and cortisol is still raised.
To lower cortisol, you need to eat breakfast. When you have chronically high cortisol it leads to all sorts of problems. When your cortisol is chronically high, histamine is raised. This causes chronic stress, allergies, inflammation (joint issues), blood sugar management, anxiety and sleep issues. Not only that, but this chain reaction of high cortisol to high histamine causes undermethylation, resulting in low Same, disrupting your brain chemicals such as your neurotransmitter profile serotonin and dopamine. These people have little motivation, drive, and are just miserable.