Breakfast is often referred to as the most important meal of the day. In this instance, the age old saying, “eat breakfast like a king, lunch like a prince and dinner like a pauper”, is still accurate in the 21st century. Unfortunately, studies conducted by the University ofWollongong have shown that the likelihood of eating breakfast decreases with age, with a high proportion of young adults regularly skipping breakfast.
Your main aim is to consume a breakfast which increases the body’s production of dopamine and aids in fat loss. Dopamine is a neurotransmitter found in the brain which is responsible for movement, attention and learning. To raise dopamine levels, your breakfast will need to contain phenylalanine, an amino acid found in high protein foods such as meat and nuts. A high protein breakfast will also assist in fat loss!
The next step to a healthy breakfast is to eat shortly after you wake up. The idea of breakfast is to ‘break the fast’, so the quicker you do this, the quicker your metabolism will become active. The faster your metabolism is, the less body fat you will store.
What Should I Eat?
When people hear the word ‘breakfast’, most people think cereal! However, most breakfast cereals have a glycemic index (GI) ranging from 60 to 100. The glycemic index measures how fast and how much a product raises blood glucose levels. Therefore, the higher the number, the faster your blood sugar will rise. When seeking body fat loss, your breakfast products should not exceed a glycemic index of 60. The healthiest cereal with the lowest glycemic index (in my opinion) is Vita Brits by Uncle Toby’s. This product has a glycemic index of 61 and requires very little preparation.
Another healthy breakfast choice with only a small amount of preparation is whole milk yoghurt by Jalna. The ‘Whole Milk Natural Creamy Yoghurt’ is a great choice as it contains a good source of calcium and is free of gluten, gelatin, preservatives, colours, cane sugar and artificial sweeteners. This product has a glycemic index of approximately 20 and can be given an extra boost of antioxidants if you add a berry mix for flavour.
Finally, to the most beneficial breakfast on the planet! A breakfast containing meat and nuts is touted as the ‘Breakfast of Champions’. The energy, mental focus and general health benefits from this breakfast is unbelievable. The meat allows for a slow and steady rise in blood sugar and the nuts deliver a dose of much needed healthy fats. It is best to rotate the type of meat you eat each day. Try a range including beef, lamb, chicken and turkey. If meat is too much to handle first thing in the morning, try a very small amount with boiled eggs and nuts. As you get used to this small amount, begin to increase the quantity. There is a wide range of nuts that you can consume with meat including macadamias, cashews, almonds and hazelnuts. Make sure the nuts are not roasted or salted. The one and only negative to this meal is the preparation time.
In conclusion, a healthy breakfast will make you leaner, smarter, more focused and give you more energy to battle the demands of daily life.