Train to Win, Eat to Lose

A Health and Fitness Blog

Breakfast…it really is the most important meal of the day.

I am always amazed by how many people I talk to that do not eat breakfast on a regular basis.

Let’s take a look at the word “breakfast”.  Breakfast is actually a blend of two separate words: “break” and “fast”.  It is specifically referencing the fact that you are ending your fast from the previous night.

Breakfast really is the most important meal of the day. Why? Let’s look at an example:

The last thing you had to eat last night was at 9pm. You went to bed at 11pm. You woke up at 6am. You SKIPPED breakfast. You finally decide to eat something around 9am when you get into the office.  You have just gone 12 hours without eating. Maybe you even go as far a not to eat until lunch time.  Let’s say 12 noon.  Now you have gone 15 hours without eating.

During this whole time, you are fasting.  Fasting is without a doubt, a horrible way to try and lose body fat. If anything, you are leading your body toward muscle catabolism.  In other words, you are burning muscle tissue for energy.  If you do this on a regular basis you will in fact see a loss in lean muscle mass and subsequently a rise in your body fat percentage.  In addition, you are depriving your body of the very important nutrients it needs to help propel you through your day.

The two most commons reasons I hear for skipping breakfast are: 1) I don’t have time and 2) I have trouble eating so soon after I wake up.

If you don’t have time to make breakfast in the morning, you need to prepare ahead of time. Get your breakfast ready the night before or purchase healthy food items that require no preparation the morning of.  Examples:

  1. Hard boil 3 or 4 eggs then night before.  Better yet, boil a dozen eggs so that you have several days worth.  They can easily be stored in your refrigerator.
  2. Purchase cans of sardines in olive oil (my personal favorite is boneless and skinless sardines in olive oil).
  3. Purchases bags of almonds.
  4. Purchase cottage cheese (whole fat and sans the added fruit…you don’t need the extra sugar).
  5. Purchase a low sugar yogurt such as FAGE (whole fat and sans the added fruit…you don’t need the extra sugar).

If you have trouble eating so soon after you wake up (as I do), make yourself a “liquid breakfast”.  I have found that this solves any problem I (or more aptly my stomach) have had with eating breakfast upon rising.  Purchase yourself whey protein powder.  One of my favorites is the Healthy ‘N Fit brand of whey protein because it is all natural with no artificial sweeteners (they use the Stevia herb instead).    Make a whey protein shake and blend it with ice cold water.  Add fat by blending in fish oil or flax seed oil.  You could even use a natural nut butter such as almond or coconut butter.  You now have a breakfast that is packed with the protein and fats you need to break the fast.

Bottom line:  Take the time to prepare so that you can start your day off right and eat what really is the most important meal of the day.

August 6, 2009 Posted by | Nutrition | , , , , , | Leave a comment