Here's another great post by Dr. Donald K. Layman
The importance of breakfast is a principle of nutrition taught to
children. If you want to perform well in school you need a good
breakfast, and children who skip breakfast often have low energy, poor
attention, and reduced performance. The problem was low blood sugar.
Nutritionists thought the solution was eating carbohydrates. This led to
breakfasts that were high carbohydrate and low protein such as cereal
and OJ or even donuts and pastries. Carbs became a staple for the
As the science of nutrition evolved we learned more about how the
body uses protein, carbohydrates and fats, and our concepts about meals
changed. We now know that the best way to stabilize blood sugar for
children – and adults – is eating fewer carbs and more protein.
Carbohydrates can give you a quick burst of energy, they but also lead
to a big insulin response that causes a drop in blood sugar in about two
hours. This drop in blood sugar saps your energy and leads to snacking.
If you’re young, exercise daily, and have normal body weight, you may
be able to tolerate a higher carbohydrate diet and snacks, but for most
adults, high-carb breakfasts and snacks lead to weight gain and unwanted
body fat.It’s time for a new breakfast.
When you wake up, it’s likely you have been without food for about 12
hours. Your body is burning fat – which is great – but also breaking
down your lean tissues including muscle and bone. What you eat at the
first meal determines how your body burns fat and protects itself for
the rest of the day. Breakfast determines your metabolic pattern. If the
first meal is high in carbs and low in protein, the rush of insulin
shifts your body from burning fats to storing fat and even converting
the carbs you eat into new fat. Lack of adequate protein at breakfast
also leaves your body breaking down lean tissues. The ideal breakfast
contains protein, carbohydrate, and fat with the balance of protein and
carbs being the critical parts. The METABOLIQ Lifestyle is designed to
create the right balance.
Let’s consider breakfast for three different adults: 1) an individual
wanting to lose weight, 2) an adult maintaining weight, and 3) any
adult with morning exercise.
An adult trying to lose weight must be careful with diet choices. Any
mistakes at breakfast and you’re likely to be hungry, tired, and
unsuccessful with weight loss. Breakfast should contain at least 30
grams of protein and less than 40 grams of carbohydrates. The METABOLIQ
Shake is a complete meal replacement with an ideal balance of protein,
carbohydrates and fats. The protein is an optimal blend to energize your
muscles, the carbs are selected provide energy but minimize insulin,
and the fats are rapidly burned for energy.
The Shake can be mixed with water or milk to allow you to get the
right amount of calories for your weight loss. The Shake mixed with
water provides 220 calories. Mix it with 4 oz. of water and 4 oz. of 1 %
milk for 270 calories, or 8 oz. of 2% milk for 340 calories. The Shake
can be mixed with soy milk if you like, but avoid almond or rice milks
that add a lot of carbs with very little protein. Select the calories
you need so that you’re not hungry before lunch and lose weight. If you
feel hungry during morning, then you need more calories at breakfast. An
adult maintaining weight has a little more flexibility with calories
and can mix the Shake in 2% milk or even Kefir (read the label to avoid
Morning exercise means you need to adjust your meal timing. If your
exercise is low intensity, like walking, then have the Shake whenever
you wish before or after exercise. However, if your exercise is higher
intensity running, you should save the Shake until after your work out.
Contrary to advice of some trainers, there is no advantage to having
protein before exercise, but there is a lot of benefit to having protein
after exercise. If you need something before exercise, I recommend a
light combination of carbohydrates and protein such as toast and an egg
or maybe a whole grain cereal with milk. Keep the calories low and use
whatever makes you feel comfortable. The purpose of food before exercise
is to maintain your energy during the exercise. If your goal is to lose
weight and reduce body fat, then eating nothing is best. You may feel
tired for a couple of weeks while you adjust to burning just fat during
your exercise but you will adapt and ultimately burn a lot more body
fat. If you want the Shake before exercise, you should finish it at
least 2 hours before beginning your work out. Drink the Shake during the
first hour after exercise to accelerate recovery and maximize the
benefits of the training.
Getting breakfast right will energize your metabolism for the day and make you feel great.
For your health,
Dr. Donald K. Layman
Dr. Donald K. Layman, Ph.D is Professor Emeritus of Nutrition in the Department of Food Science and Human Nutrition at the University of Illinois. With more than 33 years of teaching and research experience, Dr. Layman has numerous
awards and recognitions, including awards from the American Society for
Nutritional Sciences, the National Institutes of Health and the
Nutrition and Metabolism Society.