1. Meal skippers get fatter over time. When the skipped meal is breakfast, fat storage is accelerated.
  2. The more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle.
  3. Other than an increased risk of diabetes and metabolic syndrome, breakfast skippers also have a 27% higher risk of coronary heart disease.
  4. Eating a high-protein breakfast increases a chemical in the brain that’s associated with food reward, while a low-protein breakfast causes cravings for sweet foods that gets worse throughout the day.
  5. A high-protein breakfast has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.
  6. The calories consumed at dinner were primed for storage in fat tissue, while the calories consumed at breakfast were primed for storage in muscle tissue.
  7. A high-protein breakfast produces a gradual and sustained increase in blood sugar, which means a consistent nutrient supply to the brain and the muscles. This not only keeps us satisfied longer, but also has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

Examples:

-Bowl of cereal with skim milk

-Egg and low fat cheese on a brown roll ( add avocado and low fat yogurt )

-Peanut Butter on a brown toast

-Greek 0% fat yogurt with non salted almonds or walnuts and honey

-Oatmeal made with water or skim milk

-Greek salad with feta or non salted anari cheese

-Egg white omelet with spinach, tomatoes, and low fat cheese
Good Luck!!!

 

Lambros Tjiapouras
Managing Director/Consultant
LTC Torque Fitness&Wellbeing
“Quality of Service, Customers Satisfaction, Customers Loyalty”