Protein-fat breakfasts – who should eat them?


Protein-fat breakfasts are gaining a wider group of supporters and are replacing the classic carbohydrate-rich breakfast. They are especially recommended for people who have problems with carbohydrate metabolism, blood sugar levels, feel drowsy after meals or have problems with fat loss despite The proposal to reverse the proportion of macronutrients during the day is due to the rapidly changing state of knowledge in nutrition sciences, but it is not necessary for everyone to exchange a classic breakfast for protein and fat breakfast.


Phenomenon of protein-fat breakfasts

For many years, nutritionists have been promoting meal patterns, which is now a well-known breakfast full of carbohydrates and vegetable and protein supper.” It has been thought that the morning is the best time to eat a carbohydrate meal that will provide energy for the first part of the day and awaken the body to However, consumption of carbohydrate sources in the last meal at bedtime was supposed to promote weight gain and deposition of adipose tissue.

It turned out, however, that this scheme does not work in the described way and sometimes it can do more harm than good.” Nutrition is developing very dynamically, hence changes in recommendations every few years should not come as a surprise. Nutrition and gradually emerging scientific research have found that a carbohydrate breakfast, eg porridge on milk with fruit, sandwiches, wholemeal flour pancakes or millet pancakesis not an ideal solution for everyone, and an alternative to it is a protein-fat breakfast.

Reports on the beneficial effects of such breakfast began to appear a few years ago.” In scientific studies comparing the effect on breakfast of carbohydrates and proteins and fats, it was found that protein-fat breakfasts suppress appetite better, give a longer feeling of satiety and have a more beneficial effect on It is often repeated that one good diet does not exist for everyone.The same conclusion was drawn for breakfast, because many people after eating a classic balanced breakfast feel fast hungry, they appear drowsy and craving for sugar.


Circadian rhythm of the body and the composition of breakfast

Well-being is very much dependent on the secretion of hormones, which are related to the physiological processes taking place in the body as part of the circadian rhythm, and what happens in the body at different times of the day and night also translates into the need for energy and nutrients.

When choosing breakfast ingredients, it is very important to know what processes are taking place in the system right after waking up. During sleep, cortisol (a hormone associated with stress) is important, which is responsible for breaking down triglycerides into free fatty acids to use them as a source of necessary energy At night, it supports fat burning, but only if the blood insulin level is low Cortisol, insulin, glucagon and adrenaline are the hormones that control blood sugar levels When blood glucose levels drop too low during sleep cortisol is excreted glucagon and epinephrine which elevates sugar 30-50 minutes after waking up, blood cortisol levels are highest during the day and then gradually decrease until evening If insulin levels stay at low levels in the morning, cortisol enhances combustion body fat, however, when the insulin leveliny will increase rapidly, fat burning is blocked and energy is converted into adipose tissue.This happens after eating simple and complex carbohydrates in the morning when the glucose level is low – the body is then much more sensitive to glycemic changes and reacts with sudden spikes of sugar in the blood after eating carbohydrates and, consequently, rapid jumps in insulin.A large insulin ejection translates into a fast drop in glucose and fatigue, drowsiness, hunger and hunger for sweet food that appears after a meal.

This situation can be avoided by excluding the carbohydrate source from breakfast and eating the first meal of proteins and fats.” This prolongs the effect of cortisol on fat burning and protects against fluctuations in insulin and sugar in the blood.This carbohydrate should be eaten when cortisol levels fall for example, from the south, it’s good for them to appear in the evening (especially for people with carbohydrate problems). This will prevent the overnight drop in blood sugar below normal.


Who should eat protein-fat breakfast?

Does this mean that everyone should eat protein-fat breakfasts? No, that’s not necessary.” Classic breakfasts with bread and cereal can still be eaten by people who have no problems with carbohydrate metabolism, and after eating a carbohydrate meal they feel the flow of energy, not drowsiness and quickly returning hunger, people who are satisfied with their figure and slimming, who have no problems with the loss of body fat. Breakfast containing carbohydrates is also recommended for people exercising, who train in the morning.


Protein-fat breakfast should eat

diabetes, people with insulin resistance, as well as those in whom the level of fasting glucose is in the second half of the laboratory standard – it helps to improve health and control sugar,

all who after eating a classic breakfast feel hard, sleepy, and after 2-3 hours are very hungry and feel a rumble in the stomach, the protein-fat breakfast does not cause a feeling of overflow, and the feeling of satiety lasts even 4-5 hours,

people who have problems with sleeping and waking up (in this situation, it is worth examining the level of cortisol),

slimming and exercising, who, despite adhering to the diet, do not achieve results adequate to the effort put in,

exercisers who train in the afternoon or evening.


It will be useful to you

The effects of eating protein-fat breakfast

hormonal balance improves,

the level of glucose in the blood is balanced,

gives way to fatigue after a meal and the desire for sweet,

fat burning possibilities increase during a slimming diet,

it is possible to eat more carbohydrates in the evening, which is a great pleasure for many people.


Protein-fat breakfast – examples

The product on the basis of which it is easiest to compose protein-fat breakfasts is eggs.” You can prepare them in a number of ways cooked hard and soft, in shirts, in the form of muffins, frittata, scrambled eggs and omelette.The addition to eggs should be a large amount of vegetables from 1-2 spoons of high-quality fat, eg olive oil, meat and fish may appear in breakfast, such as bacon, smoked meat, smoked salmon, grilled chicken.

People who do not like eggs or eggs harm them are in a more difficult situation, but not without an exit.The element of the protein-fat breakfast is often avocado, which can be stuffed with chickpea paste and dried tomatoes and roasted or cut and added to a salad with of any vegetable and meat.An interesting proposal are cocktails based on coconut milk or chia pudding with coconut milk Coconut milk tastes good also with tomato purée and fried bacon and blended with avocado and almonds.

Nutty is also a valuable component of protein-fat breakfasts.” For people who are used to eating a sandwich in the morning and do not want to give up, the ideal proposition is a low-carb bread substitute that can be used as a base for a sandwich

Posted on: November 9, 2018

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