Healthy Breakfasts

[Faeling]

I'm trying to fix my diet, but one of the hardest things to fix for me is breakfast. I've eaten just toast and milk for, like ever and it's a hard habit to break. So far I've introduced myself to scrambled eggs (on the toast *sigh*), but after that I'm out of ideas. I don't like plain yoghurt because of the texture on the tongue, oatmeal seems to tasteless as well as to bothersome to make, granola the same thing.. Yeah, that's the story. So anyway, I'm curious, What do you have (or have tried) for breakfast? Also how much time do you allow for preparation?

[Deviation]

Well you're going to have to put in some effort for breakfast. Plain & simple. As far as oatmeal goes, you're doing it wrong! :p Take a look at: http://www.jefit.com/forum/showthread.php?6268-Steel-Cut-Oats

I usually take about 10-20 minutes depending on what I'm fixing. But I'm also getting my lunch ready at the same time. This is all before I workout.

[Robertrogo]

Toast and Milk forever?! Woah nelly that is some commitment right there I have to admit but good for you trying to break out of the mold and chain that you were stuck in with your milk and toast.

Actually scrambled eggs are a great choice to help you start off in your morning meals as they are loaded with proteins essential for weight loss and muscle building so that is a perfect first step. Also with the commercials on TV, they give you the energy to start your day off the right way.

For myself I eat 3 egg whites and 1 yolk, scrambled of course, a banana and then 1 to 2 cups of oatmeal with flaxseed meal, either crasins or blueberries and cinnamon which gives you a heavy protein, carb and fiber breakfast that will keep you full for your morning and give you a significant amount of energy.

Usually it takes me around 10-15 minutes to get everything prepared from getting out my ingredients to cooking and the final product. I also make coffee in the background which takes maybe 30 seconds or so out of my routine. But for a start to your day to fill you up and give you the essential nutrients you need, its perfect.

[Deviation]

I should second Robert's comment on eggs. They are great for you. Spend a little extra and get the ones with extra Vitamin D & Omegas. Well worth it. Just remember to eat the yolks. That's where the good stuff is. Read through this thread: http://www.jefit.com/forum/showthread.php?6072-Egg-Whites

[yarzospatflute]

You could just skip breakfast. It's not necessary in many cases. Check out Leangains and Intermittent Fasting for more info.

[utefaninutah]

You could skip breakfast, but I wouldn't say breakfast is unnecessary. Your body hasn't eaten in maybe 8-10 hours by that point, and I find if I don't get a decent breakfast it's a lot more tempting to overeat throughout the day.

[jghight]

You could just skip breakfast. It's not necessary in many cases. Check out Leangains and Intermittent Fasting for more info.-yarzospatflute

Dumb idea. Breakfast is by far the most important meal of the day. After 7-8 hours or more of being catabolic I sure as s%$t get something into my stomach as fast as possible. What you should eat depends on your goals at the time.

[Deviation]

Dumb idea. Breakfast is by far the most important meal of the day. After 7-8 hours or more of being catabolic I sure as s%$t get something into my stomach as fast as possible. What you should eat depends on your goals at the time.

Unless you're into the ethipoian look. ;) I couldn't make it skipping breakfast.

[OptikaNET]

Try replacing the bread you use for toast for something like this:

http://www.hovisbakery.co.uk/hovis-range/seed-sensations-rich-roasted/

It's seriously delicious!!!

[OptikaNET]

Try replacing the bread you use for toast for something like this:

http://www.hovisbakery.co.uk/hovis-range/seed-sensations-rich-roasted/

It's seriously delicious!!!

[Deviation]

Try replacing the bread you use for toast for something like this:

http://www.hovisbakery.co.uk/hovis-range/seed-sensations-rich-roasted/

It's seriously delicious!!!

Sounds pretty good. Kind of like that Ezekial bread.

[yarzospatflute]

Dumb idea. Breakfast is by far the most important meal of the day. After 7-8 hours or more of being catabolic I sure as s%$t get something into my stomach as fast as possible. What you should eat depends on your goals at the time.

Agreed that it depends on one's goals, but breakfast is not the most important meal of the day. There is no "most important meal of the day." Unless you're doing a ketogenic diet or something similar, you've got plenty of liver and muscle glycogen to power your activities for the day even if you skip breakfast. Hell, your body is probably still processing your dinner and extracting vitamins, minerals, etc.

If you're going to do a heavy workout you'll want some protein in your system, but for normal activities you don't have to eat breakfast. Unless you've got less than 5% BF you don't have to "sure as s%$t get something into my stomach as fast as possible."

[Deviation]

I workout first thing on a mostly empty stomach. Protein & pre-workout are all that's floating around in there. Since I've been eating at night (casein & granola usually), I don't have the hunger pangs I used to. I definitely eat afterwards and then about two hours later. I wouldn't last through the day.

This should get interesting....

[yarzospatflute]

I think that over time you train your body to feel hungry at certain times of day. This is just anecdotal evidence, but I've heard from quite a few people who started doing IF (basically eating between 2pm-ish and 10pm-ish) and all say that morning hunger pangs go away after a week or two and that they don't get hungry anymore until the early afternoon.

[jghight]

you've got plenty of liver and muscle glycogen to power your activities for the day even if you skip breakfast. Hell, your body is probably still processing your dinner and extracting vitamins, minerals, etc.

Leaving a significant amount of glycogen in your body before going to bed will not do your physique any favors. Any glycogen stores will be converted into fat by morning. If you want to get lean ideally you would eat a high protein, no-carb meal just prior to bed. If you have liver glycogen stores left by morning with 7-8 hours of fasting, you will be storing fat during sleep vs. burning it. Upon waking it is then important to jump start your metabolism to take you out of you catabolic state with a meal.

I will REINTERATE. Breakfast is the most important meal of the day. Post workout is a close second.

Where did the 5% body fat come from? Is this some magical number that makes breakfast more imporant?

[yarzospatflute]

I'll admit liver glycogen won't last all day, I phrased that poorly. My point there was that those stores combined with those in your muscles is enough to power you into the afternoon without eating breakfast.


Any glycogen stores will be converted into fat by morning...Upon waking it is then important to jump start your metabolism to take you out of you catabolic state with a meal.

I've never seen anything credible that says either of those things is true. Eating breakfast gives your metabolism a jump because of the energy required to process the food you've just eaten, but what other jump does it give? Breakfast doesn't "jump start your metabolism" anymore than any other meal does. I'd be very interested to read it if you've got something credible that says otherwise.


Where did the 5% body fat come from?
I can't find the study and don't remember the exact wording, but it talked about fat oxidation in a fasted state (12-24 hours) and mentioned a decrease in fat oxidation in people with low BF%. IIRC it mentioned single digit BF, not specifically 5%. That was just me putting a specific number on it.

[Deviation]

I'll see if I can find this article, but I think I can validate part of what he's saying. Not the glycogen part though.


...training while fasted (first thing prior to eating) doubles the magnitude of muscular growth signals. [Muscle & Fitness June 2011; European Journal of Applied Physiology]

Not at a computer right now or I'd hunt it down.

[Dammien]

Healthy breakfast is important for health. We should not skip it. We should eat healthy food in breakfast because it is the start of the day and we need lot of power to do many tasks during the day. I eat bread cheese and jam. I drink fresh fruit juice in the breakfast.

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[jghight]

"Jump starts your metabolism" was a cliché sentence and bad use in that example.

Whether you’re trying to lose or gain weight the second most important aspect is to keep your body in an anabolic state. Prolonged fasting longer than (7-8 hours) will not get you anywhere. Anyone who has cut for a competition understands this. Just stop eating to the average person sounds like it would work and would for an obese person for a while but your body will adapt over time to counter the effects. When you get close to single digit body fat it becomes evident that you need to eat and eat and eat to get lean. Missing a meal is a huge deal to your metabolism.

Sure you can make the argument that "the average person just wants to eat healthy and be able to exercise the way they want to". The way I see it if you’re putting the effort into it, if doing it correctly can get you phenomenal results why not take it that step further. All of you have taken the hardest step, the first one.

[Leonadus]

Healthy breakfast helps you in refuels your body, and benefit your overall health. Breakfast gives you a chance to start your day with a healthy and nutritious meal. Take more vitamins and minerals, Eat less fat and cholesterol. Avoid the cholesterol, which may reduce your risk of heart disease So do not skip breakfast it may be more important than you think.

[Suicyc0]

Just to throw out another breakfast idea, I've been having an egg (either omega-3 or organic brown), a strip or two of turkey bacon or poultry sausage, piled on a sprouted grain english muffin. The muffin takes some getting used to since it's just a bit more dense than breads made from flour. Wash it down with a 8-12 oz of milk & a scoop of chocolate whey. :)

[Deviation]

Man I can't do turkey bacon. Every brand I've tried is just salty as hell. Bacon is one of the things I really miss. I get it occasionally on Sunday when I cheat a bit.

[Suicyc0]

Sadly, I've just gotten used to it... but no comparison to real bacon for taste. We get the real thing any time we go visit our parents (who insist we have to eat more).

I definitely prefer the sausage, esp the Apple & Maple breakfast variety!

[Perry1515]

Nice stuff.
Yogurt is a great breakfast food. It is low in calories and fat, tastes sweet, and gives you a needed serving of calcium. My recommendation is Yoplait Light yogurts.

[ReidWilson]

Hi,

Thank you for your suggestion regarding healthy breakfast. I go to the gym every morning for 2 months now. I can say that I am very physically & mentally fit. Considering a Healthy Breakfast that is very effective for weight loss in my opinion and experience, I always prepared this kind of meals; A bowl of high-fiber, multigrain cereal, lots of strawberries and a low fat milk on top. This is for my dietary program and I can say that it is very effective. In these preparations I prepared I can have a very healthy results too.

Thanks a lot again
Reid Wilson

[Solentus76]

It is really important to eat a breakfast. It says that it is better to eat your breakfast as a king, your dinner as a prince and your supper as a pauper. I love eating for breakfast oatmeal porridge, low-fat yogurt, fruits and cottage cheese.

[Okalexan83]

Sounds crazy, but I LOVE this salad for breakfast. My boyfriend gets excited when we wake up on the weekends and I ask if he wants this salad.

Recipe as I like it...

Spinach Spring Mix
Feta Cheese
Turkey Bacon Crumbles
Basil Leaves
Avocado
2 Soft Boiled Eggs

I usually serve it with a bunch of grapes.

[Abnar]

Hi Faeling,
Breakfast is the most important meal as it helps in maintaining healthy lifestyle by providing us essential nutrients for our daily physical activities. Breakfast boost metabolic system and helps in losing body weight. Breakfast lowers cholesterol level and prevent us from obesity, stroke, cardiovascular disease and diabetes.

[Malton1700]

Hey friends!!!According to me that breakfast has own importance in our life...Breakfast is no
doubt an integral part of your diet routine as it stop you from over eating.I don't skip
my breakfast as it provides me with essential nutrients that work throughout the day
to keep me energetic.I like the energetic foods in the breakfast...

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[alex49778]

you should also use these things in your break fast like:

1. A bowl of high-fiber, multigrain cereal, lots of strawberries, and low-fat milk on top.
2. A scrambled egg, a whole wheat roll, fresh fruit salad, and a cup of low-fat milk.

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[Owen458]

Today life is so busy that we don’t even have to prepare and eat healthy food which in turn could lead to the intake of unhealthy foods. We sometimes skip our breakfast because we are getting late for offices and then take a fried or junk food at noon at office. This is not good for your health.


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