Thursday, February 23, 2017


Breakfast, they say it's the most important meal of the day.

Research actually shows that folks who eat breakfast are less likely to be obese, or have type II diabetes.

But what's the right breakfast to have?

Well, like most things, it depends.

If you're trying to lose weight, which is what we're going to cover here, I believe there's a best practice.

What's going on with your body in the morning?

When you wake in the morning, your body is in fat burning mode. Your hormone levels have normalized over the night and your body is tapping fuel as a fat.

And you'd like to continue that fat burning, right?

That is, after all, how you lose weight and/or stay lean.

What should I eat?

As soon as you eat refined carbohydrates and/or sugar, your body stops burning fat and starts storing it.

This means that normal breakfast foods like toast, cereal, orange juice, and including including fruit smoothies, are like telling your body not to burn fat for the next few hours. And start storing it.

So, what doesn't cause my body to stop burning fat?

Well, it turns out protein and fat don't bump your body out of fat burning mode. Breakfasts that include protein and fat will allow your body to continue to burn fat, AND will keep you full until later in the day so you don't have to live with hunger.

And they'd done actual studies on this. Research shows that overweight people who eat high protein breakfasts lose more weight.

What does that look like?

Good question!

If you have time to cook, then breakfast could look like 2 eggs scrambled, turkey bacon, and vegetables sauteed in bacon grease. Below is a picture of a meal like this with sauteed cauliflower (a favorite at my house), we eat a lot of
spinach in the mornings too.

If you're crunched for time, you could have a breakfast on the run of 2 hardboiled eggs, a handful of nuts, and a handful of carrots. This is all handfood you could eat in the car on the way to work, or at your desk at work.

How do supplements fit in?

If you're just completely unable to eat real food in the morning, there are some supplements that, taken together, I think make a pretty good breakfast shake.

The first of these is Athletic Greens. This is a very complete greens supplement with great ingredients, and it's not too carbo-rific so as to bump your body out of fat burning.

The second is Ancient Nutrition Bone Broth Protein. This a great protein source that also doesn't have a ton of sugar or carbs in it.

Mixing these two together in your shake with water would make a massively nutritious breakfast shake that would help you stay lean or lose weight.

(Full disclosure: if you click on the links to these two supplements and end up buying them, I get a very small commission from Amazon)

Carbohydrate disclaimer.


You need carbs in your diet. I find most people (who are not athletes) do well with 50-100grams per day. If your overweight, or diabetic, you'll want to err on the side of 50g per day. If you're already fairly lean, get some exercise, and generally eat well then closer to 100g ought to do the trick.

If you're trying to lose weight, then in light of what I've shown you above, you'll want to save the carbohydrates for later in the day. And even then make sure you're getting carbs from single ingredient, unprocessed sources. These are:

- Yams
- Sweet potatoes
- Squash
- Quinoa
- Plantains

As always, if you have further questions, reach out to me!

1 comment:

  1. Thanks Hugh, I'm going to give the Bone Brothers a try.