What you eat and when you eat it influences how much you weigh. The type of food consumed at breakfast may program your metabolism for the rest of the day. What if studies like this one on how a Mediterranean diet without breakfast is great for diabetics, could be applied to the rest of us who want to be healthy? It’s all about finding the right fit that works for you. I’ve had clients that respond incredibly well to intermittent fasting from the previous evening (about 6pm) and well into the late morning following day, with lunch as their first meal. Others do well with some protein, healthy fat, and nutrient-dense carbohydrates for breakfast, like a poached egg on a sprouted piece of bread with avocado.
Healthy Fats for Breakfast
- Add shredded coconut (make sure it’s unsweetened) to your yogurts, smoothies, eggs, etc. Coconut contains beneficial fatty acids, minerals and fiber.
- Some raw extra virgin olive oil to your breakfast might just be the secret to unlocking your inner leanness. Take a tablespoon-shot of olive oil, just like lean “George from the Village” (see hashtag at bottom for more on George).
- Butter (grass-fed is best)or clarified butter is also a great way to add beneficial fatty acids in the morning. I even add a teaspoon or two in my morning smoothie.
- Fish-based Omega 3 fatty acids as a supplement with breakfast.
A few studies that showcase the benefits of fat and metabolism:
- Omega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate
- Coconut oil and palm oil’s role in nutrition, health and national development: A review.
- Fish oil supplementation suppresses resistance exercise and feeding-induced increases in anabolic signaling without affecting myofibrillar protein synthesis in young men.