Throw away the cocopops!

Those that don't know what to have for breakfast in the mornings, this took less than a few minutes to make and it is so nutritious. Full of protein and good fats, and micronutrients. It will help keep you satisfied and feeling great.

High fats and protein will get your body started in the right way for the day, triggering protein synthesis (the turnover of protein, your body gets rid of 'damaged' protein cells in your muscles and replaces them with new ones) and beta-oxidation (the process where your body converts fatty acids into energy). Simplified, you're effectively telling your body to use fat as it's energy source over glucose (carbs) which has been thought to help with fat loss. Carbohydrate intake causes a release of the hormone insulin, and your body is most sensitive to insulin after a fast while you have slept. This causes your blood sugar levels to spike and then crash once the insulin stores the carbs in your body cells. Meaning you'll be craving for the biscuits in no time, compared to eating a balanced meal of protein and fats which will make you feel satisfied for longer. Along with sugar spikes, carbs release serotonin in the brain, which is the 'relaxing' hormone (1). You want to be waking up and having an energy boost, not having breakfast and then yawning because you're sleepy after an hour. Save your carbs for post workout or for the evening, because it will replenish glycogen (stored energy) lost in your muscles from your workout, and will help you sleep at bed time. Your muscles are like sponges after a hard workout, so the carbs are thought to be used to repair the muscles and store as lost glycogen rather than fat through de novo lipogenisis (2) where carbs are turned in lipids and stores as adipose tissue (fat). So what was I actually eating? 1 large egg, 150ml egg whites, splash of milk, salt/pepper, scramble in a tsp coconut oil. Add 100g wilted spinach and 50g paneer cheese. Cals:306 P:34g C:5g (1g fibre) F:16g Splash of Franks Red Hot! #putthatoneverything #hashtagsandfoodpics What do you think of this post? Please share with us, and if you liked it please share with others. Thanks Brett Adapt. Evolve. Become. (1) http://www.ncbi.nlm.nih.gov/m/pubmed/21475137/ - Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. (2) http://www.ncbi.nlm.nih.gov/m/pubmed/10365981/ - De novo lipogenesis in humans: metabolic and regulatory aspects.