Most people roll out of bed and grudgingly face the day. With a busy schedule it can be a battle just to get to work on time, let alone have time to make a nutritious breakfast. That is one of the primary reasons the fast-food restaurants sell so many things on a breakfast menu.
But, people who skip breakfast are making a huge mistake. That mistake is compounded even more if you are trying to lose weight or gain muscle.
The Secret of Breakfast
A recent study reported that the risk of obesity increases 450 percent if you regularly forgo the first meal of the day. That is an astounding number! There are a lot of reasons that go into it.
To start with, your body has been calorie starved all night while you sleep. Even in a resting state your body is doing stuff and using calories. That means right out the gate you need to add fuel to the tank. Some people think that skipping breakfast will help with weight loss but it actually causes problems instead of solving them.
Without protein in your system, the body breaks down muscle tissue to get the amino acids it needs. That means you are losing valuable muscle tissue! The more muscle in your body, the more efficient your body is at burning calories all the time.
Next, the lack of food triggers the wrong type of response within your body. It begins to crave fuel and sends signals that affect your mood. For many people this is when they eat something they shouldn’t. Also in an ideal world you want the bulk of your calories to be consumed in the first part of the day so they can digest and provide energy for your body all day. Then in the late afternoon and evening you taper off the food supply when you need less energy.
By skipping breakfast, more people end up increasing their calorie intake during the second half of the day which results in unused calories sitting around as you go to sleep.
The Weight-Loss Breakfast
In 2008 the Virginia Commonwealth University completed a study that showed if you eat a protein rich breakfast, you would lose significantly more weight than eating a smaller meal with little or no protein. Over the years numerous companies like General Mills and other quick breakfast providers have pushed processed foods and sugar-rich options. But, those things are exactly the opposite of what a body needs when it comes out of sleep-mode.
Instead of going crazy with sugar, carbs, and fats a breakfast with rich, energy foods and a large serving of protein will prime your body for the day. This will allow you to start on the path to burn fat, build more muscle, and generally have a better level of energy for the day.
So what is an ideal breakfast choice? In general you should be consuming about 250 to 400 calories. Of that you should be taking in more grams of protein than either carbohydrates or fat. Fresh fruits and vegetables should combine with high quality protein sources. Grains should be limited to natural and whole grain options only.
That could mean:
- Healthy Omelet
- Healthy Breakfast Burrito
- Granola with Fruit and Nuts
- Fresh Fruit and a Protein Shake
Many people over think the idea of breakfast. You can easily do something simple and fast that is still very healthy and gives you everything you need. Hard boil eggs on the weekend and then add two as a side along with a small bowl of granola and a banana each morning. The bottom line is that breakfast is your make-or-break meal of the day that sets the tone for how your body runs. If you want a leaner, more ripped physique then make sure you take a few minutes to properly prime the pump each morning.