Breakfast – the most important meal of the day. A protein and fat breakfast (PNF) will level out your insulin response minimising sugar & hunger cravings all day while turning you into a fat-burning machine.
Controlling the first thing you eat is the key to fat loss, improved cognitive function and general wellness. The meat and nut breakfast was popularised by renowned strength coach C. Poliquin.
As you wake, your cortisol levels are rising at the same time as your insulin levels are declining. This mechanism is what causes hunger first thing in the morning. Consuming a standard breakfast (toast/cereal/oats & OJ) will cause your insulin to spike and crash throughout the day. This is due to low nutrient density provided by a “normal” breakfast. Eating a breakfast filled with good fats and cell repairing proteins will keep you on track
During the time you sleep your body uses protein and other nutrients to repair from the days’ activities. Refuelling your body with sufficient amounts of protein and fat provides the right source of fuel to continue to build muscle and burn fat until your next meal.
If you struggle with feeling full or are hungry within minutes of eating breakfast, take a couple of hours to get your motor going in the morning are suffer from a midday crash in energy – this is for you.
Fat Fighting Fat
Fat has had a bad wrap over the last few decades. We now know the benefits that good quality fats can have on our health and well-being.
Fat cells are also the home of Leptin – a hormone that controls the metabolism, hunger and energy expenditure.
Eating a protein and fat breakfast that is abundant in good fats will provide you with the essentials you need to keep you fuller for longer and help control your insulin levels throughout the day. Insulin helps the body store unused energy into adipose tissue (fat cells).
This is a great video that explains why it’s important to keep insulin levels under control in 3 minutes.
Proteins are an essential building block for tissue and organs. The amino acids that make up proteins contribute functions in our bodies from muscle repair to gene expression.
The reason why we feel full after eating protein has a great deal to do with a little amino acid called phenylalanine. Phenylalanine triggers an increase in hormone GLP-1 that tell us that we have had enough to eat and decreases ghrelin which tells us that we’re hungry.
As a result of eating more protein at breakfast, you will be able to burn more fat, have more energy throughout the day and increase your results in the gym.
Just some of the benefits
In a post about the traditional diet, I hit on the fact that we are influenced from a young age of what to eat. As a result of years of programming, some people can take time adjusting to making positive changes in their first meal of the day. Here is what you can expect:
- Rapid Fat Loss
- Leaner Body
- More stable energy levels
- Insulin management
- Increased protein synthesis
- Mental clarity and focus
- Higher satiety
What to eat
The key to success is variety, especially for a protein and fat breakfast. Eating a variety of whole foods ensures that you are getting a wide range of nutrients in your diet.
- Whole egg omelette with Avocado
- Kangaroo Burgers with macadamia
- Bacon and Egg Muffins (Paleo – don’t freak out)
- Berries dusted with cinnamon, poach eggs and sunflower seeds
- Prawn Omelette
- Rump Steak with berries
- Kangaroo with Fried Eggs
- Chicken & cashew butter skewers
- Lean mince patties with macadamia salad
- Chicken and Bacon Frittata
There are literally hundreds of choices for breakfast, just be creative. If time is an issue the frittata and muffin options work a treat.
A protein and fat breakfast is a surefire way to reduce general inflammation, control insulin sensitivity and get you fast results. If you’re serious about reaching your goals, start your day with some pork on your fork (Australian pork association might give me something for this).
If you would like to find out more about what’s out there in the world of nutrition start here with Paleo 101.