Best Weight Loss Breakfast and Healthy Meals

We're going to concentrate more on the details side today, as we're going to be discussing the best weight loss breakfast foods. This is an area that most of my clients and members of the community seem to struggle with at the beginning of their initiatives, so I figured it would be wise to help educate you on the topic if you are either in the weight loss process or are just about to start!

Here's a little biology lesson on why some people hold weight before I get into what you should and shouldn't eat for breakfast, while others shed it quickly:

The hormone insulin has a lot to do with whether people are gaining or losing weight. Insulin secreted by the pancreas helps control the level of our blood sugar any time food is consumed. A lot of insulin is secreted when we eat or drink a high-starch or high-sugar meal, snack, or beverage in order to absorb the excess blood sugar. At that point, whatever our body requires to work optimally is sent to the cells, muscles and tissues that are necessary. Whatever is NOT needed is stored as FAT at that point!

Have you ever seen the Pyramid of Food in the States? If you're not from the US, foreign clients and community members alike have told me that you most definitely have the same thing in your home country, in essence. Simply Google it .

As you can see, since we were young, many of us have been taught that the bulk of our food intake should come from starches, especially those made up of processed and refined grains. These include, but are not limited to, the world's breads, nuts, pasta, and rice...

What happens to the average human being at every meal when he or she eats more than half a cup of starch? We Drastically spike our blood sugar! In answer, what are our bodies doing? They secrete insulin, and we can not only put on a lot of extra weight when this is repeated often enough for a decent amount of time, but we can also become insulin-resistant. Type-2 diabetes can result from insulin resistance.

That is a precursor to a number of health problems that are chronic but preventable.

One in two Americans is battling a chronic disease like Type-2 diabetes, according to the CDC, with one in four suffering from two or more! Is there a connection between the diet that we have been suggesting since the late 1950s-early 1960s? Hmm, I'm curious.

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Here are, in any case, four popular foods that I'd avoid at breakfast:

1) Cereals (Hot or Cold)-Cereals have almost NO nutritional value, sometimes handled incredibly and derived from one of the modern BROW (Barley, Rye, Oats, and Wheat) grains. Most are fortified with vitamins and minerals, which means that at the start of production, the grains in their original form(s) did not have such 'good' micronutrients in them. Moreover, several cereals are filled with added sugars and refined chemicals that are NOT conducive to weight loss, let alone wellbeing! I strongly recommend not eating them unless you want a fat-accumulating nightmare that will only make you exhausted and hungry within a few hours of eating! Simply Google it, they are,

2) High-Glycemic Fruits. Over the years, I have seen several people catch a banana on their way out the door to work with our next offender: yogurt. Although bananas are at the higher end of the 'acceptable' Glycemic Index range (rating of 48 out of 100), their glycemic load is 11, which is also above the low range (0-10) that we want to remain in. This can be detrimental to your waistline when not eaten immediately before or during a high-intensity workout. Consider both the glycemic index and the fruit's glycemic load until consuming it! If you don't know what these scores are,

3) Yogurt- Well first of all, stop right there whether it's low-fat or fat-free! The fat is the most nutritious component of any yogurt. When it's removed, anything that makes it taste good has to be added by the maker. What do you believe it is? Uh! SUGAR! If you're going to have yogurt, have it immediately before or after a high-intensity workout, as with the High-Glycemic Fruits of the Planet, and make sure it's an organic, FULL-FAT type.

4) Donuts and Pastries not only tend to contain significant quantities of BROW grains and added sugars, but are susceptible to trans fat content. Another brief biology lesson: When vegetable oils (often those used to fry donuts and cook pastries) are heated, their chemical composition changes and the oil hydrogenates into something called trans fat, beyond a very low and easily accessible stage. Trans fat here in the States is now ILLEGAL (although implementation of this law is both lacking and difficult to enforce), but it still runs rampant on a regular basis in bakeries and coffee/donut shops.

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So, what do you have? My four key go-are to's here:

1) Organic Eggs-The entire egg, not egg whites! The most nutritious component of the egg is the yolk, which makes the egg a great meal. This is due to the wonderful complement offered by a whole egg of good fats (yolk) and protein (the 'whites').

2) Raw, Uncured Bacon While several purported 'experts' cite the fact that nitrates and nitrites found in conventionally raised bacon preservatives have been related to heart disease and other adverse health effects, the research has since been debunked that 'exposed' this inconvenient 'reality' Not only could nitrates and nitrites be harmless, but they might be beneficial to human health! I prefer raw, unhealed bacon because pigs that have been raised without the use of antibiotics and hormones are often cut from it. You are what you eat, so you don't want to eat animal meat that's full of crap!

3) Organic or traditional avocados are perfect, as avocados are part of the Clean 15 list of fruits and vegetables that can be bought conventionally without worrying about excess exposure to herbicides or pesticides. Avocados are my favourite fruit, high in healthy fat, and will help keep you happy for hours after breakfast. This helps you stop the Insulin Resistance Cycle stimulus that people feel after eating a high-starch, high-sugar meal.

4) Organic, Grass-Fed Butter, or MCT Oil, add a tablespoon of either into your morning coffee, and you have a variation of the famous 'bulletproof coffee.' The healthy fats will keep you in a lipolytic (fat-burning) state in either additive, which helps to minimize inflammation, boost cognition, and keep you happy well into the afternoon!

Hope you find this breakfast message helpful! Get out there now and have a nice breakfast tomorrow morning,

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