If you’re trying to eat clean, don’t think about anything else but perfecting your first and second breakfast. If you get a bumpy start to the day it’s not going to end well in most cases. Think about a road trip with the family that starts off in a hectic fashion.
That’s why it’s so important to rev up your metabolism and start rebuilding your lean muscle that you worked so hard on tearing down (microtears) in the gym. On that note, make sure to get at least 20-25 grams of protein at each of these meals that I’m so happily emphasizing this morning.
Get an early start to your calories!!!!! (especially if you’re working out in the a.m.) There’s tons of research out there about this habit cutting down on late night cravings. This is mainly due to satisfying your main hunger hormone Ghrelin. When you skip or skimp breakfast, ghrelin levels absolutely skyrocket.
This causes you to crave a lot of calories. In fact, this hormone has been shown in a few labs to activate the same section of the brain as a cocaine craving (think ultimate immediate gratification/no long term intelligence)! This is why it feels downright impossible to refuse the cravings and to overreat at night. The ghrelin is powerful!
It’s basically your body’s clever evolutionary way of preventing you from starving yourself. Because the ghrelin makes you feel great temporarily after giving into the cravings as a reward. It’s a similar concept to sex feeling good so that we are excited about reproducing and carrying on our genetic heritage. But here’s the thing, you aren’t really starving in a literal sense. You just haven’t met your nutritional requirements. This is especially true if you are working hard in the gym trying to get in shape.
In a study, iiipublished in The American Journal of Clinical Nutrition, researchers determined that protein is the best way to lower post meal ghrelin levels. There is more to the research than this but practically speaking this is the gist. I’m not saying that you should have nothing but protein, include some good carbs and good fat along with it.
Now I’m taking this thing a step further and recommending that you have two breakfasts spaced out about 2 1/2-3 hours to compound this effect. DON’T GET ME WRONG, I haven’t done a study on this, but I know from personal experience as well as the experience of hundreds of clients that it works!
Stop looking for alternative sweet treats (band-aids) and let’s eliminate the craving instead 👍
Remember, one of these can be super simple and convenient since you’re settling into work or your day in general.
i.e. 1st breakfast: Shake- protein powder, 1/2 cup blueberries, almond butter, flax seed, cinnamon, almond milk
2nd breakfast: 3 scrambled eggs+diced tomatoes and spinach
You can easily switch these around if needed based on your time restrictions. If you are wanting to change your habits nutrition-wise, do nothing else but focusing on the first 5-6 hours of your day. The rest will come together I promise!
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