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20 April, 20113. Breakfast
They say breakfast is the most important meal of the day for health. But I would not only include health, but also fat loss in there as well. One quick walk down the breakfast isle one you will see that cereal companies do not have your best interests at heart (As a personal trainer I cover my face with my cap when walking down the cereal aisle of any Wellington supermarket). With sugar being the second ingredient in most breakfast cereals, I take the believe that breakfast cereals are something that should be had once a week as a treat and not as our stable food that builds a generation (maybe that could help to explain why as a generation we are getting sicker and fatter). Eating any food that has an insulin effect on the body sets the body up to not only be storing bodyfat but to rely on the sugar hit for the rest of day. This sets up dangerous sugar spiking peaks and then troughs which sends you looking for that mid morning snack to lift when your blood sugar levels drop. People live day to day moving from one sugar hit to the next relying on more coffee and more sugar over the years while the whole time their bodyfat is increasing. So for optimal weight/fat loss, anything with a second ingredient of sugar should not be part of that equation.
When you wake up in the morning you want to turn on your digestive system and have a low insulin hit causing the body to turn on its natural bodyfat burning hormones (glucagon). So this is where I am looking for protein and healthy fats to start the day. Red meat forces the digestive system to work harder, so red meat in the morning is the best option with a handful of nuts to increase your healthy fats for optimal weight loss.
Serotonin is associated with mood regulation, gut motility, sleep and appetite. A person who is deficient in serotonin may experience depression, feel overwhelmed and be unable to fall into a deep sleep. Serotonin is synthesized from tryptophan.
Meats, such as turkey, beef and lamb, provide a rich source of tryptophan. So breakfast including these things will help to increase your serotonin levels for the day.
So if you want to trim up and also have the side effect of getting healthy, throw your breakfast cereals out (and yes that even includes the porridge) and start eating red meat, beef, chicken, fish with some greens and a handful of nuts. Eggs are a great source of protein but buy organic eggs from hens allowed to feed on insects and green plants as they can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.
Remember when your flight or fight mode is on (sympathetic nervous system) your digestive system is slowed down. Find the time in the morning to take 5 – 10 minutes to sit down and relax to eat your breakfast. Do not eat it on the run, otherwise you will not be digesting the food you eat properly.
So, if you want to lose weight or fat, the breakfast has to change.