The Best Morning Protein

The Best Morning Protein

How many times have you quickly toasted a couple of slices of white bread in the morning to eat in the car…only to find yourself completely starving two hours later?

This time of hunger is a dangerous period for calories – you’re already in work and the snack machine is the ONLY option!

In this article we will be taking a look at the best morning protein you can consume instead of the worthless carbs – stay full until lunch time and keep well clear of those 10:30am blues…

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A Great Egg-Sample (See What I Did There?)


A Great Egg-Sample

For some unknown reason, a large majority of dieters swoon and faint when I tell them I often enjoy eggs in the morning.

We all know that the ‘yellow’ or ‘yolk’ in the egg isn’t exactly great for a diet…but who sits down and eats four egg yolks for breakfast?

Not many of us!

You see, the truth of the matter is that egg yolks have very little effect on your blood cholesterol and can even HELP with weight loss issues.

There are approximately 6 grams of high-quality protein in each egg you consume – this means they are an excellent choice of food for fending off hunger pangs.

When you manage to stay full until lunchtime – you are keeping your weight loss efforts on-course!


Low-Fat Dairy Choices


Low-Fat Dairy Choices

Not really my cup of tea, but there’s no getting away from the fact that low-fat dairy is a quality source of complete protein (and it’s a great choice for those of us who are eating ‘on the go’ in the morning!).

A good friend of mine, who has seen TREMENDOUS success through her weight loss efforts, swears by Greek yogurt.

She pointed out that it is high in calcium, potassium and vitamin D, and also contains about 17 grams of protein (per approx 5 to 7 ounces).

If you are partial to a little smoothie in the morning, and you can stomach Whey Protein, you should really think about combining the two – Whey contains around 25 grams of complete protein per scoop!


We’ve all Gone Nutty!


We've all Gone Nutty!

My favorite protein choice – at any point in the day (I’m a BIG fan!)

By simply adding a small portion of nuts to your choice of breakfast, you are effectively adding around 4 to 6 grams of protein. Don’t forget – certain nuts offer much higher levels of protein than others (almonds, cashews and pistachios).

If you don’t really fancy nuts in the morning – why not try a bit of organic peanut butter?

I’ve found that a lot of dieters who don’t like nuts, actually warm to the taste of peanut butter.

Remember – ORGANIC peanut butter for dieters (not the cheaper manufactured store version!).

Certain studies have also concluded that the right kind of peanut butter, can in fact moderate blood sugar levels.


Do You Really NEED That Bacon?


Do You Really NEED That Bacon?

Bacon and sausage are lovely in the morning, in my book, there’s nothing better for breakfast!

They are decent sources of protein…but they are also pretty shitty in regards to heart disease and cancer.

So what’s the alternative?

What healthy meats can you eat for breakfast that are packed with protein?

Well you can always make your own sausages…out of meats that are more acceptable from a health point of view!

Seriously, turkey or chicken can make great sausage patties when combined with simple ingredients – onion, fennel seeds, oregano, salt and pepper seasoning…

Think outside the box, and see what comes out the other end!

Not in the mood for sausages?

No problems!

Ever heard of the rich kids eating salmon and eggs for breakfast?

This is for a reason.

Packed full of heart-healthy fats and protein – salmon is an excellent breakfast choice.


Morning Protein Foods


Now over to you…

What are your high-protein choices for breakfast?

I’m sure you’ve got a few tasty ideas that would add value to this article!

Please consider leaving them in the comment section below.

Stay Healthy! 🙂

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Eat Breakfast if You Want to Lose Weight

Eat Breakfast if You Want to Lose Weight

Whatever happens – you need to eat breakfast if you want to lose weight…it’s almost become a truism at this point, the advice has been spilled, over and over again!!!

The truth of the matter is that eating breakfast can be a powerful cornerstone to your diet or it can ruin it, depending on the type of breakfast you decide to eat.

So why is it so important to eat breakfast when you want lose weight?

Let’s take a closer look…

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Waking That Metabolism!!

People don’t seem to realize that the body can quite easily slip into a mild fasting state. For example, if you miss a nighttime meal and then decide to skip breakfast the following day you are looking at about 16 to 18 hours without food.

At this point your body will decide to slip into one of these mild fasting states and instead of working at peak rates and burning off more calories – your body will instead be grasping onto every tiny bit of energy it can find.

When you ram down a decent breakfast (a healthy one of course!) your body will naturally will speed up your metabolism (and make it work a lot harder!).

Waking That Metabolism!!

Cutting out your breakfast when attempting to lose weight makes no sense whatsoever – you would be better off trying to cut your calorie count by skipping lunch or dinner!

A recent batch of studies showed us that 80% of people who had managed to successfully lose weight (and keep it from returning for a year) had decided to include a substantial healthy breakfast in their diet.

Put a Little Gas in the Tank! 

We all know that kids who dive into a decent breakfast every morning tend to do a lot better at school (and also avoid that irritable state of mind!).

Well this is exactly the same for adults as well – if you don’t put gas in the the tank the car will have trouble trying to move!

Eating breakfast helps increase your energy which in turn allows you to burn off more calories throughout the day.

You are much more likely to go for a walk down the local shop if you are feeling energetic right?

What Breakfast and Why???

Okay, so you’re starting to get the picture here right – eating breakfast is a pretty good move if you are trying to lose weight!

But does that mean we can slam down a Big Mac and Fries every morning? (I’m hoping you already know the answer to this…).

The foods you eat at breakfast are very important for weight loss. The right kind can aid you in feeling full and energized throughout the morning whilst the wrong kind can have you reaching for the Mars bar.

What Breakfast and Why???

A bad choice of breakfast can actually cause peaks in blood sugar which lead to over-eating, adding even more calories to you daily total.

So what are my favorite choices for breakfast?

What breakfast foods have I seen the most success with?

Okay, check out the following…

  1. Eggs (not fried – that’s just stupid!)
  2. Low fat yogurt (sometimes Soya yogurt)
  3. Ricotta cheese
  4. Lean meats (ham is a pretty cool fit)
  5. Fruit and whole grain toast or cereal
  6. Oats

I use the above layout as a sort of mix-and-match pallet – they all seem to go reasonably well together. At the end of the day you are looking for a combination of lean protein and complex carbohydrates.

Remember that cereals full of sugar and white flour bread products may taste pretty good…but they will not keep you full for long.

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A Good Breakfast For Losing Weight

A Good Breakfast For Losing Weight

Eating the right breakfast is one of the essential pillars for successful weight loss. It provides the initial fuel to kick off your metabolism for the day.

It also keeps your hunger in check, thus determining the number of calories you are likely to take for the day.

Here are some basic tips towards eating a good breakfast for losing weight…

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Eat a Balanced Breakfast

For you to lose weight effectively, you should aim at taking a breakfast that has about 35% of your daily calorie intake allowance.

This should be comprised of proteins, whole grain carbohydrates, fruits, and healthy fats.

Such a breakfast will provide you with healthy nutrition, give you energy for the morning, and keep you feeling fuller for longer.

This way, blood sugar will be stable, which will keep you from eating more calories than necessary later in the day.

If you leave out any of these key components, you will not be giving your body enough satisfaction and nutrition from this important meal.

Whenever possible, avoid adding sweeteners to your breakfast foods because this increases your calorie intake.


Use Homemade

Most people prefer to buy ready-made breakfast food items at the store because it is more convenient. However, sometimes this could cause you to compromise on the quality of the food in terms of the health benefits.

Most store-bought products are filled with sugar and fat which is of no help in your weight loss efforts.

ready-made breakfast food items

Making your breakfast helps you to keep out any undesired additives in food and also lets you add more nutritious ingredients.

At times you may be pressed for time to make breakfast especially if your day’s schedule is tight. In such a case, it helps to prepare ingredients in advance the breakfast preparation procedure in the morning.


Incorporate Fiber Into Your Breakfast

Fiber is one of the essential ingredients for losing weight because it fills you up and cleans your digestive system without adding much to your daily intake of calories.

Most people are however taking in far less than the recommended daily amount of fiber.

Strive to ensure that your breakfast contains at least 5 grams of fiber if you want to get a healthier body weight.

Examples of some fiber-rich foods you can eat for breakfast include whole grain bread, oat bran, oatmeal, oranges, raw apples, and fresh berries.

It is important to know that all fruits have fiber, but it is much concentrated on the skin and seeds.


Good Timing

Developing a set meal plan can make it easier for you to lose weight. Ideally, breakfast should be taken within 30 minutes to one hour after waking up.

This helps to regulate your insulin and blood sugar levels while at the same time kick-starting your metabolism.

If you wait for longer than one hour to take breakfast, you will end up feeling hungrier, and this could lead you to choose high-calorie foods.

If your schedule involves morning exercises and you don’t want to work out on a full stomach, consider splitting your breakfast into two; a light source of carbohydrates before exercise and a protein-rich source after the workout.

This will ensure you have energy for the exercise, and you will stock up the depleted necessary nutrients after exercise.


 Avoid Skimping on Breakfast Foods

Portion size matters a lot when it comes to weight loss. Even if your breakfast is healthy and balanced, eating large portions will only result in more weight gain.

On the other hand, eating very small portions will leave you feeling hungry after a short time, which could cause you to over-indulge in mid-morning snacks.

The result is that you will consume more calories over the course of the day. Eat enough for breakfast as it will keep you feeling full for longer.

Weight loss is not only determined by what you are putting on your plate but also when and how you are eating.

Opting to take a good breakfast for losing weight is a healthy lifestyle choice that will influence your overall diet and keep your body fueled up.

It will give you the energy to keep engaging in physical activity later in the day, which is helpful in burning calories and losing weight.

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