Starting the day off right is important for many reasons, especially if you are wanting to drop fat. Some say skip breakfast and some say the first meal of the day is the most important. IMO both are right and have their place in that individuals prescription. For this blog post, I will talk about why starting your day off optimally with a great breakfast for those needing to improve insulin sensitivity and fat loss success, plus add more benefits.
I like to type this out to my Phase 1 starter clients: Meal 1 = P+V+F (Protein+Veggie+Fat)
When we wake up our body has been working hard trying to repair our bodies during sleep. Over those 8 hours, you have not ate or drank anything (enter the fancy word, Intermittent fasting). Yes fasting is naturally done by all every time you sleep or done not eat for hours on end. Step 1: HYDRATE & ALKALIZE
Start your day with 8-16oz of water, this will help to get you back on the hydration path. Add in some pink of himalayan pink sea salt, lemon or lime and a tbsp apple cider vinegar to alkalize and get some electrolytes into the body. Having this starting drink will help you digest your Meal 1 optimally due to it's fat and protein digesting additions.
Step 2: PROTEIN (<30g)
Having protein at breakfast will increase your energy, mental clarity and release the proper hormones to help use fat for energy. When we wake up the body is working it's hardest to make you feel the best it can with what is has. Starting your day off optimally can set you up not feeling rough in the afternoon and increase fat burning as you start to increase your insulin sensitivity.
Some great protein choices are: Red Meat: carnitine, creatine, vitamins, healthy fats and a solid protein source. Whole Eggs: fat soluble vitamin's A,D,E,K Whey protein: for those who train early, this is a good choice. BCAA's: again for those who train early, a good choice. *You can have a combo of these lik: scoop of when a 5g BCAA or having steak with eggs.
Step 3: VEGGIES (think 1 cup or fist size) Vegetables in the morning are another great way to help alkalize the body, as well as getting in some fiber and a bit of satiating food volume to fill that stomach. No I am not talking smashing a massive high volume salad, simply adding a side of veggies like these: Veggies: mushrooms, tomatoes, onions, broccoli, green beans, spinach
*Note: If you train first thing in the morning, add a scoop of powdered greens instead.
Step 4: FATS (<30g)
Starting your day with some healthy natural fats will increase your neural drive, improve insulin sensitivity, get your focused, bring you energy for that next workout and help you feel full and satisfied after your meal. Some smart fats to start your day with are: Egg yolk Fats: as stated above, loaded with fat soluble vitamins to start your day optimized Coconut / MCT Oil: MCTs (Medium Chain Triglycerides) which are an energizing fast acting fats, made directly into energy. *If working out early in the morning a solid pre-workout energy source.
Grass Fed Butter: rich in healthy saturated fats, CLA, and butyrate. Butyrate is a short chain fatty acid that helps increase the insulin sensitivity of lean tissue while increasing fatty-acid release from fat cells.
Omega-3s aka Fish Oil: help to increase fat burning enzymes, improve insulin sensitivity, and decrease inflammation. Fish-oil capsules are a great choice. *Note: having your alkalizing cocktail and veggies will help fish burps if you get them. Always get a high quality fish oil!
Why no carbs at breakfast? Hey I love carbs, but the prescription for fat loss is to get the body insulin sensitive and using fat for fuel. Starting your day off improving these will get your body running optimally that, when ready, carbs can be added back into the breakfast! YES! Another reason that you will be ready for carbs other than optimal insulin sensitivity and your fat goal achieved, you will be able to handle increased workout volume, thus use carbs to fuel these training sessions. This is a day you need to get to in order to keep progress moving forward in your physique transformation. So many get their fat loss, then just go back to their old nasty habits and gain all the fat back and more. What are some carbs to start with when you are ready? That is another blog post coming your way, stay posted!
Step 5: Test and ReTest
Step 5: Test and Retest
Now go out and make your first P+V+F meal, this will be your initial test. Write down how you felt 1hour and 2hours after you ate them meal. Additionally if you worked out after 2hours, write down how your workout energy and focus was.
*Make changes to the meal to find that optimal feeling, keeping in mind staying on point with your fat loss goal.
*Knowing your personal macros will help out with the amount of macros per meal should be.
We can help set you up with your own Phase 1 Individualized Fat Loss plan. Email us at sculptedbybrandt@gmail.com
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