Are you doing breakfast right?
“Breakfast is everything. The beginning, the first thing. It is the mouthful that is the commitment to a new day, a continuing life.” ‒ A. A. Gill Breakfast. For years, we’ve been hearing how important it is and that it’s the most important meal of the day. We’re told that without it, our days won’t start out right and our world will end (or something to that effect). Unfortunately, most of the commercials and marketing we’ve seen growing up were sponsored by big food companies – which explains why cereal became a staple in our morning routine. Now, we’re riding the wave of the popularity of intermittent fasting. Forget about the importance level of breakfast – we’re being told to skip it entirely. Ok, but technically, regardless of what time you begin eating – you’re having breakfast. It’s called “break-fast” for a reason. So, irregardless of when you’re having your breakfast let’s look into what could be hindering your progress. When you want to optimize your diet, health, aesthetics, performance and longevity; try to center your diet around high quality protein, leafy greens, tubers/roots, healthy fats and cyclical carbs. Don’t forget that a meal should be composed of multiple macros with enough protein to allow you to hit your goal. Most of us are under-eating in the beginning of the day and then overeating toward the end of the day. Remember, it’s “eat breakfast like a king and dinner like a pauper” (not the other way around). We can’t tell you how many times we hear our clients tell us that their breakfast routine includes coffee with a pastry or a quick bowl of cereal. This routine already puts you in a protein deficit and gets you started on the roller coaster ride for your blood sugar. Here’s a little math example for you: Jacob’s protein goal for the day is 150 grams. He eats 3 meals a day. How much protein on average should he be getting per meal? Answer: 50 grams per meal So, if Jacob has a cup of coffee with a croissant for breakfast he’s only getting about 5 grams of protein between both. He now needs to get 70+ish grams for each of his next two meals. If he eats a salad with 4oz of chicken, you now are at 40grams maybe which leaves you with a huge amount of protein needed for dinner (think of half of a small barn yard animal) which then leads to overeating because you are trying to hit your quota then ruining your sleep due to the huge meal. This is one of the many reasons that it’s important to set the tone for the day by starting off with a solid, strong meal. Focus on adding some protein and fiber to your morning breakfast. Easy things to do, is having your eggs with some smoked salmon, bacon, or leftover protein from the night before. This also will help you feel more satiated enabling you to curb a lot of those mid day/early evening cravings that we all get.