3 Power Breakfasts for Energy and Fat Loss (Fruit Cups Suck)  By Michael Collins

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This article came into being because of a conversation I had while working out at my local gym on Saturday morning. It was leg day and I was warming up with some acclimation sets of squats.

 

Normally during my warm up I'll exchange “good morning's” with the people around me- most of whom are sipping Starbucks. Not something I'd recommend during your workout, by the way.

On this fine Saturday morning however, one lady I exchange regular “good morning's” with had a fruit cup in her hand. She was finishing it up and on her way to throw it out as she passed by. I asked why the change to the fruit cup instead of coffee? Her answer was that she just started a new diet where she could only eat fruit for breakfast because it'll cleanse her system, and fruit is natural.

 

“Oh. Interesting. Let me know how it goes”

 

In my mind I had predicted a short run of this diet, but I didn't guess just how short. The next morning, she had a coffee cup instead of the fruit cup. She came over to tell me that diet was “stupid”. I laughed and asked what happened. To sum it up quickly, her workout was terrible, she got light headed and had to go home early. She was “starving” and decided it's not for her.
 

In fact, having just plain fruit for breakfast flat out sucks- for anyone. Breakfast is one of the most important meals of the day to get right. Because you haven't eaten in 6-8 or more hours, your muscles are like a sponge waiting to absorb amino acids (from protein) and other nutrients, similar to post- workout. Your body is catabolic at this time, meaning muscle is being broken down for fuel. As read about in "How to turn your body into a fat burning furnace", muscle is the backbone of your metabolism, so we want to reverse the catabolism.
 

A proper breakfast will shut off catabolism, provide mental and physical energy for the day, and set the stage for fat burning. In fact, studies have shown that people who don't eat breakfast actually gain more weight than people who do eat breakfast.

 

Here are 3 “Power Breakfasts” that are part of my arsenal

 

1- The “On The Go” Breakfast. Sometimes you just don't have time to throw together a big production. Here's a quickie that I make in about 1 ½ minutes

 

                              

          

 

I'll usually mix this concoction up in a bowl and eat it. Then, I'll chase it down with

30 grams whey protein mixed with water 128 calories, 0 grams fat, 2 grams carb, 30 grams protein

 

Total: 469 calories, 20 grams fat, 27 grams carb, 42 grams protein

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2- The Frittata. Eggs are a great source of protein and other nutrients, but I'm not a big fan of the taste. Except when they're in the form of a frittata. I first had a frittata at a diner in NYC a few years ago, and I've been making my own version ever since. I don't know how it's “officially” made, but here's my own super- protein packed version

 

 

        

I'll mix these together in a bowl, then pour the mix into a small Pyrex dish coated lightly with olive oil. I'll pop it into the oven at 375 degrees until it's slight golden brown on top. Then I'll sprinkle the shredded cheddar on top and let cook for another minute or so, till melted.

 

Total: 424 calories, 24 grams fat, 6 grams carb, 46 grams protein

 

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3- Steak and Grapefruit. Yes, “dinner” for breakfast.

 

Steak is great for breakfast! It provides a hefty dose of protein and the fat keeps you satiated. Steak is also high in the amino acid tyrosine, which is raw material for the brain to make dopamine, norepinephrine, and epinephrine. Tyrosine helps increase alertness and kicks the sluggishness of sleep out of your system

 

Grapefruit is refreshing and adds some low glycemic carbs to the breakfast along with pectin, a soluble fiber. Grapefruit is also packed with Vitamin C, and provides lycopene, a cancer fighting phytochemical and powerful antioxidant.

 

Total: 386 calories, 18 grams fat, 18 grams carb, 38 grams protein

 

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So there you have it. 3 Power Breakfasts that:

 

1) Will leave your hunger satisfied

2) Provide you with plenty of energy for the day ahead

3) Give you a solid shot of protein to feed the metabolism and keep the fat coming off

 

Again, I can't express enough how important breakfast is to a proper fat loss program. This is only snippet of what you need to do to get the ideal body. If you'd like a complete fat loss plan that pulls out all the stops, Eugene and myself have written a book called the Black Book of Secrets. It contains everything you need to sculpt the body you desire.

 

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 Michael Collins

   

Highly recommended!