Wednesday, March 7, 2012

Lose the Last 10 Pounds: Breakfast

Breakfast - Protein and Slow-burning Carbs

Keep breakfast pretty low in fat and stick with slow-acting carbs. The low-fat breakfast is not usually suggested by experts, but it makes sense in this quest for single-digit body fat. Specifically, the hormone insulin is trying to be controlled. Insulin is at its lowest level in the morning but comes on like a beast with the first meal of the day. If you were overeating, that is consuming more calories than you burned, then that surge of insulin could lead to greater fat storage. But in the opposite context, when you're burning more calories that you take in, fat storage in unlikely. That's why an average dieter can eat a moderate amount of insulin-inducing carbs and still lose weight.

Lowery is playing a more complicated game than the rest of us. He wants a rise in insulin to push carbs and protein to his muscles. Carbs, when they're stored as glycogen within the muscles, bring water with them; that helps his muscles fill out and may also help improve their function. But if he adds more than a few grams of fat to the mix, there's a slim chance that the fat would end up back in the fat cells that he's trying to drain by exercising in the morning on an empty stomach. Extra fat may also interfere with his body's ability to metabolize carbs properly. An ideal breakfast might be two whole eggs with four egg whites, for a total of 24g of protein. A carb source, like whole-grain toast, oatmeal or apple completes the meal.

Second breakfast and lunch - Protein and Fiber

For a midmorning snack, Lowery eats oatmeal and berries with a scoop of vanilla protein powder (gross!). Lunch (3 hours later) might be a grilled chicken breast accompanied by a high fiber vegetable (Like broccoli) along with a cup of brown rice, maybe some black beans or small red potatoes. Meals like this require a lot of chewing, which slows your appetite and gives your brain time to send the 'stop eating' signal. The high protein content also can speed your metabolism.

Source: Men's Health

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