FOCUS ON FAT, FIBER & PROTEIN FOR BREAKFAST
Muhammad Shaban
Recruitment & Sales Manager | Nutrition | Fitness | Marketing | 5+ years experience teaching people on how operate a franchise business
The right way of losing weight.
Intermittent fasting has become one of the most popular weight loss diet trends across the globe. Abstaining from having any food for a fixed period of time is surely good for health, but how to break the fast is very important and the most important step in intermittent fasting. When I say fasting, I don't mean the caloric fasting or counting the calories. The purpose of this fasting I talk about is to control insulin. Having any food you want is not the wisest idea. For every food choice you have to look at the protein and carbs content.
How to break the fast.
To break the fast, you need to have a heavy meal that will keep your stomach full and has all the nutrients your body requires. Having something light makes the fasting harder and will keep your energy drained throughout the day. Make sure the meal is rich in protein and fiber, otherwise you'll start to feel bloated throughout the day because our gut health has been very messed up from all the processed foods we eat. Try your best to avoid carbs and fats together, if not doable, then control the carbs as much as you can.
Best Food Choices
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High Protein Breakfast For Muscle Building
The study done in Japan has concluded that when you eat is also as important as what you eat. What you eat in your first meal, sets your day out. The study’s lead author?Prof. Shigenobu Shibata?says:
“For humans, in general, the protein intake at breakfast averages about 15 grams (g), which is less than what we consume at dinner, which is roughly 28 g. Our findings strongly support changing this norm and consuming more protein at breakfast or morning snack time.”
Circadian rhythm: affects metabolism and digestion. Certified nutritionist and acupuncturist?Dr. Jerry Bailey, who was not involved in the study, explained to?Medical News Today?why it is important to respect the body’s circadian rhythm:
“Keeping our natural light [and] dark circadian cycle in tune is essential to both short-term and long-term health. We see in shift workers, in particular night shift, that their health,?hormone, and?circadian cycles?are completely disrupted, which induces a state of?neurological, hormonal, and?immunological?depletion.”
Protein in the morning: Many studies suggest that high protein breakfast and lunch promotes muscle growth. Dr. Bailey said that this makes sense because “We are essentially primed for growth, strength, hypertrophy in the morning.” This is the time of day, says Dr. Bailey, that is “the most metabolically active or in a potentially anabolic (growth) state.”
The experiment: The researchers divided the mice in the lab, into two groups and fed them BCAA supplements at breakfast or dinner. At Breakfast, the protein percentage of the meal was 8.5% vs. dinner, it was a higher percentage of 11.5%. The group that had high protein in breakfast, had higher muscle growth. Muscle hypertrophy was measured by the researchers in the plantaris muscle. No difference was found in breakfast or dinner group in the muscle hypertrophy. There was not that much of a difference in fatmass or BMI in both groups, but the group that had higher protein in breakfast, had higher muscle mass. Women who get their protein earlier in the day, skeletal muscle mass and strength will definitely be higher.
The takeaway from this study and article is to start your day with fasting, break your fast properly with protein and have high protein meals to build muscle.