Do you struggle with an appetite first thing in the morning? Do you skip breakfast?
As cliché as it sounds I drill into my B-Fit PERSONAL TRAINING and SMALL GROUP PERSONAL TRAINING clients that breakfast really is the most important meal of the day. And it’s a view that has delivered exceptional transformation results for my clients. There’s overwhelming advantages to eating breakfast first thing in the morning.
At the same time, I also understand that we all have differing schedules and lifestyles so my stance is this: eat a nutritious, high protein breakfast at the time that best fits your lifestyle, goals and preferences and something you’re likely to be consistent with.
For the purposes of crystal-clear clarity, the ideal breakfast is NOT a bowl of Special K, toast and jam or just a cup of coffee. Remember that the first protein and nutrients you eat in the day go to the support of your immune system and set the day up. Therefore, protein and solid nutrients first thing in the morning are key. Without a properly functioning digestive and immune system you can kiss goodbye to fat loss and good health.
I know that some of you can’t stomach breakfast, so please try to slowly add a small amount of food. Two boiled eggs and a small amount of natural, organic yogurt would be a great start to the day! Or maybe protein quinoa porridge or avocado eggs on toast.
WHY IS BREAKFAST IMPORTANT?
Most of my lovely ladies eat a healthy breakfast. They all tend to be very busy, wearing numerous hats of responsibility and as such, they need to be focused, productive and on top of their game from the get-go.
For them, breakfast is an anchor and sets the tone for the rest of the day. It also keeps hunger at bay and squashes any mid-morning cravings that may conveniently appear when the biscuit jar is staring at you or the vending machine is nearby.
Furthermore, regular long periods of time without food can be a stress on the body. This alongside high cortisol levels from life’s stresses is a recipe for disaster, and something definitely worth avoiding.
I’m not suggesting you must eat within 10 mins of waking, but leaving it until say 12 noon after a night’s sleep is probably not wise.
Of course, there’ll be exceptions to the rule. But for the most part, my experience tells me that breakfast is a must for my clients.
The other type of client I’ll always recommend breakfast to is anyone who wants to build/maintain muscle. Also, bare in mind that as we age, we start to lose muscle which in turn lowers our metabolism increasing the likelihood of weight gain. Therefore, it’s imperative that a key goal as we age is to build/retain muscle.
During an initial consultation with a client, I’ll almost always be asked how to develop certain body parts. For ladies, this tends to be their arms, bum, and tummy. To develop ‘tone’ or ‘shape’ in a body part there’s only one way and that is build muscle and lose body fat.
If this is the case, then it makes sense that everything we’re doing nutritionally is geared towards building muscle and losing fat including eating a healthy breakfast. If we can do this upon rising, it means we have another opportunity to activate protein synthesis which is key to building/retaining muscle.
WHAT IS THE IDEAL BREAKFAST?
The number one rule of breakfast is that it’s high in protein and quality nutrients. This will help stunt your appetite, keep you fuller for longer and good for your overall health.
Also, a breakfast that consists of protein and good fat has the ability to improve focus and productivity. It may also increase fat loss due to longer periods of reduced insulin release, and the theory of metabolic flexibility, which refers to the body’s ability to switch efficiently between fuel sources. By staying lower-carb earlier on in the day, your metabolism may preferentially burn more fat for fuel throughout the day.
Also, carbs lower cortisol and raise the neurotransmitter serotonin that makes you feel more relaxed and chilled out. Therefore, from a more practical standpoint, if you’re chasing fat loss (which most of us are) and eating fewer carbs, you would probably rather save them for the end of the day at dinner, where it may help with relaxation and so sleep.
My advice is always to try out a few different ways of eating for breakfast. See what’s right for YOU.
As I’ve said many a time if you feel good (i.e. a real true feeling, not a temporary sugar/caffeine high) eating something then it usually suits you. However, if you feel bad then (which could be down to a digestive issue or just simply your genetics) avoid those foods.
The bottom line is to really tune in to your body and listen to it.
Love Gaynor x
IF YOU WANT A HEALTH & FITNESS PLAN THAT GETS RESULTS CALL/TEXT ME ON 07748 298 728 OR EMAIL GAYNOR@B-FIT.UK.COM TO DISCUSS THE VARIOUS OPTIONS