For optimal desired lean body composition, a great dietary tip is the meat and nuts breakfast. This unfamiliar breakfast combination provides improved mental clarity, increased energy, better appetite control and reduced cravings throughout the rest of the day.
Maintaining stable blood sugar levels throughout the day is crucial for fat loss and mental focus.
Three scientific studies are used to add to our understanding of the benefits of this breakfast combination.
The first study was published online in June 2011 by the journal Diabetes Care. The lead author Dr. David Jenkins, conducted a 2011 study on type 2 diabetics. Subjects were divided into 3 groups. One group received 75 grams of nuts to be included in their daily diets, another group received the protein-fortified whole wheat muffin, and the third group received a half serving of nuts and a half serving of muffin. After three months, the results showed that the full nut group had significant improvements in total cholesterol and LDL cholesterol compared to the other two groups. Furthermore, the important blood sugar control marker HbA1c showed significant improvement in the full nut group. In a nutshell, “eat the smart fats to beat the fat.” Nuts not only support the blood sugar balancing effect, but improve cholesterol.
Since nuts are known to be high in calories, one must be mindful of the caloric intake of nuts if one is focused on weight loss. Therefore the adequate morning intake of nuts can range from 15-25grams depending on bodyweight.
Another tip to add to the benefits of nuts, variety is necessary if one is to achieve the best results from these fats. Opt for almonds, walnuts, pecans and macadamias rather then the least beneficial pro-inflammatory peanuts.
The second study focuses on the benefits of eating a high protein breakfast.
Ever hear your health teacher tell you that breakfast was the most important meal of the day? If he or she mentioned it was a high protein breakfast, than your chances of success in the gym and in your career would be significantly enhanced because it will set you up for superior brain function all day long.
The International Journal of Obesity shows us how important a high protein breakfast really is. In this study, young students who routinely skipped breakfast were split into three groups. One group was allowed to skip breakfast like normal, one group ate a normal protein breakfast of buttermilk pancakes (18 g of protein, 95 g of carbs, 7 g of fat), and one group ate a high-protein breakfast of whey pancakes (49 g protein, 62 g carbs, 7 g of fat). Calories were equal for the breakfasts.
The students who ate the high-protein breakfast reported they felt more full and satisfied for a longer period than the other two groups, and they registered less hunger at all measured time points throughout the day. They also freely chose to eat 130 calories less at lunch than both of the other groups. The hormonal profile of the high-protein group indicated better appetite control and regulation of metabolism than both other groups.
Interestingly, in the group that ate the normal protein breakfast, calorie intake at lunch was the same as in the breakfast skippers. The group that at the buttermilk pancake breakfast were equally as hungry as the breakfast skippers by lunch time, indicating the ineffectiveness of this meal profile if you want to lose weight and manage cravings or feelings of hunger.
This begs the question, why eat a solid piece of meat first thing in the morning when you can have a liquid protein shake for convenience? It is not uncommon to be repulsed by a meat breakfast, however, the third study published in the British Journal of Nutrition in July 2011 shows the importance of protein rich beverage vs protein rich solid meal. Given the fact that both food sources contained 38 percent of their energy from protein, two groups of teens were studied and were given either the drink or the whole-food breakfast; four hours later both groups were given an all-you-can eat lunch buffet. While both groups expressed similar levels of satiety after breakfast, the teens who received the protein drink ended up consuming 33 percent more calories at lunch than the teens who had eaten a solid-food breakfast. In a nutshell, this shows the appetite controlling effects of whole-food meals, and also proves why the Meat and Nuts Breakfast is your best choice for optimal results rather then the whey protein shake breakfast.
Realistically, if you have no time to prepare a meat and nut breakfast first thing in the morning, then a whey protein shake will not kill you. It’s better to have your high protein breakfast than no breakfast at all.
In relation to solid meat choices, It is crucial to opt for lean meat, such as chicken breast, turkey breast, salmon and 5 star beef mince rather then processed meats, bacon and sausages. The last thing we want to deal with is a breakfast contributing towards colon cancer.
As weird as this breakfast innovation seems, it wont hurt to try it out.
Leidy, J., Rcki, E. The Addition of a Protein-Rich Breakfast and its Effects on Acute Control and Food Intake in “Breakfast-Skipping” Adolescents. International Journal of Obesity. 2010. 34, 1125-1133.
Jenkins DJ, Kendall CW, Banach MS, Srichaikul K, Vidgen E, Mitchell S, Parker T, Nishi S, Bashyam B, de Souza R, Ireland C, Josse RG. Nuts as a replacement for carbohydrates in the diabetic diet. Diabetes Care. 2011 Aug;34(8):1706-11. Epub 2011 Jun 29.
Leidy HJ, Bales-Voelker LI, Harris CT. A protein-rich beverage consumed as a breakfast meal leads to weaker appetitive and dietary responses v. a protein-rich solid breakfast meal in adolescents. Br J Nutr. 2011 Jul;106(1):37-41. Epub 2011 Feb 15.