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>Change your Diet Starting with Breakfast

Category : Healthy Eating

>By Ryan Jennings

Breakfast is the KINGPIN of your food choices for the entire day. So how, exactly, did we become a bunch of cereal and fruit eaters when it comes to breakfast? Was it the cholesterol scares of eggs, butter & bacon or some conspiracy of breakfast cereal manufacturers to sell more refined sugar and grain? Or was it the quest for a simple meal, a la “Pour the Milk?”

Regardless of the trends, the latest research points to breakfasts that have a higher level of satiety lead to less calorie consumption over the course of the day: In a recent research study by the American College of Nutrition subjects that ate an egg based breakfast vs. a bagel based breakfast ate less food (to the tune of several hundred calories!) throughout the course of the day and felt more full. Here is a link to the abstract: 

My favorite, most satisfying breakfast is similar to huevos rancheros: Eggs, beans, & salsa. This is my go-to breakfast any time I know that lunch is a long way away and I’ll be working hard. I support the idea that any combination of eggs or meat, beans and vegetables are a great start to the day.

Here is a simple way to look at breakfast promoted by Timothy Ferris in ‘The Four Hour Body’ from a new perspective that places the emphasis on satiety:
Mix and match, constructing each meal with one from each of the three following groups:
1. Proteins:
  • Egg whites & 1-2 whole eggs for flavor
  • Chicken breast or thigh
  • Grass-fed organic beef
  • Fish
  • Pork
2. Legumes (canned is easiest, but cooking a big batch in the slow cooker is very economical)
  • Lentils
  • Black beans
  • Pinto beans
  • Red beans
  • Soy beans
3. Vegetables (frozen/canned OK, we also like to use up the leftovers from last night’s dinner)
  • Spinach
  • Asparagus
  • Peas
  • Green Beans
  • Mixed vegetables
  • Cauliflower
  • Broccoli
Eat until full. In all likelihood, you’ll be satisfied for 4-5 hours. If not, eat more. Actually, author Timothy Ferris recommends these exact foods for EVERY meal, EVERY day, except one day/week (eating every 4 hours). This is the epitome of simplicity, and that’s where most diet’s go bad. Too many goofy recipes.
Let’s just start with breakfast and see what happens.

Brief Disclaimer: xo fitness, LLC and employees do not claim to be dieticians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietician. The information provided here is intended to reflect healthy eating habits as promoted by the USDA’s ‘My Food Pyramid’.