Although Colorado Springs is the #2 fittest city in the nation (see article here), we are still sitting at a 50% overweight/obesity rate. (Albeit less than the national average of 67%…however, I would never recommend comparing anyone to America in the areas of health and wellness).
Over and over again in labs and studies done of the clinically overweight and obese, there is one common thread: They skip breakfast.
Your mom was right…breakfast is the most important meal of the day. Why? If you skip breakfast, you have just told your fat cells to begin storing fat throughout the rest of the day. Breakfast is just that…BREAKing the FAST. If you don’t break the fast, your body believes it must store calories the rest of the day in order to survive the fasting state. When your body receives calories upon waking (30-60 minutes upon waking), it then releases its’ hold on excess fat because it is no longer worried about starving.
A common theme among fit people in America is that they have around 20-30grams of lean protein for breakfast (I recommend 30 grams). What does this do for your body? Well, protein has 4 calories per gram (fat has 9 calories per gram, and carbohydrates have 4 calories per gram as well). Why I’d rather a person eat protein rather than carbohydrates for breakfast is because the amino acids have 4 main purposes in the body: 1.) They synthesize body-tissue protein, 2.) They provide glucose for energy, 3.) They provide nitrogen in the form of amine groups to build nonessential amino acids and 4.) They take longer to break down to glucose, thus providing a satisfied and full feeling longer. This fourth reason is what most people care about in regards to fat loss so let me explain this reason further.
When your body consumes protein (both complete and incomplete), it activates certain satiety mechanisms than it does when fat or carbohydrates are consumed. When protein is ingested, it inhibits the impulse of wanting more food, whereas carbohydrates often trigger this impulse. (Sidenote: Fat also triggers this satiety impulse (albeit not as well) but because it is more calorically dense than protein, I recommend the ingestion of protein for fat loss). Keep in mind, however, that protein also drains the body of water and thus if you are going to up your protein intake, you also must up your water intake to replenish!
In studies of rats and humans, a breakfast consisting of a minimum of 30 grams of protein suppressed their appetites for several hours and to a greater extent than a similar consumption of fats and carbohydrates.
The result: Your appetite is turned off as your body begins to work to break down the ingested protein and thus you end up ingesting less calories throughout the day.
So, if you’d like to lose weight (and be in the minority in America), eat a breakfast of 30 grams minimum protein within 30 to 60 minutes of waking up.
Find out more health tips by visiting A Fit Physique or www.3117training.com!